Therapy: The First Step
Written by Kaitlyn Kotala
February 6, 2023
We prepare for new things many times throughout our lifespan – new job, new restaurant, new city, new place to drive. How do we prepare for new experiences? We might research the company, review the menu online, look up must-see tourist attractions, or review Google Maps. New things can make us feel uncomfortable! Discomfort from unfamiliar things can be addressed using one of our many skills – preparation! Preparation, otherwise known as mental rehearsal, allows us to mentally explore all possible outcomes and prepare for everything that could go right, or everything that could go wrong, without having to actually do anything.
In preparation for your first therapy session, I am here to support you by answering some common questions that new clients have and offering some insight into what to expect.
Take some time to reflect on ‘why’ you are seeking therapy services. You don’t need to know the exact reason (therapy is partially about exploration and discovery), but brainstorming some ideas before your first session helps give you a clear idea of what to mention in the initial session. Sometimes we might forget or ‘blank’ when asked this question! The first session might feel overwhelming, so writing some bullet points in a notebook or having a list on your smartphone can help ease some of the heightened feelings or racing thoughts.
If you feel comfortable doing so, talking with a friend, family member, or spouse about therapy can contribute to your support system outside of therapy. Your therapist will help you explore, identify, and employ various skills in the therapeutic space, however, using these skills outside of the therapeutic space may be challenging at times. Having a strong support system can encourage you to practice your skills after your session!
Ask your Therapist your questions! In your first session, your Therapist will review all housekeeping items like informed consent and confidentiality, fees and policies, and information about their approach. If your Therapist doesn’t cover your question, ask them! Once you have all of the information, you can plan accordingly and ease yourself into therapy with a Therapist who makes you feel comfortable
Have designated therapy time. When you book your sessions, it may be helpful to book time before and after your scheduled appointment time to make space for reflection. Reflection may refer to emotions, thoughts, or behaviours that are required to process the session. It is not uncommon for clients to feel more emotional than usual after a session. This is normal and it is part of the therapeutic process!
It is okay to change Therapists! Therapy is not a one-size-fits all process and it is a lot of trial and error to find someone who makes you feel comfortable and safe. Further, a Therapist who matches your personality can be helpful to your therapeutic experience! Your Therapist will not take offense to this if you decide not to book – we understand that your experience is most important and that this is your therapeutic journey. How can you tell if your Therapist isn’t right for you? You might feel detached or disconnected from them, or you might leave therapy feelings discouraged or frustrated.
If you are considering therapy or have reached out to a Therapist, you have started your journey. Reflect on questions you may have for your Therapist and don’t be afraid to ask – your therapy is your space. In the words of Carl Jung, “The shoe that fits one person pinches another; there is no one recipe for living that suits all cases”.
