How to Prepare for Therapy: Tips for Your First Session
So you’ve found a therapist you’d like to work with, or maybe you already have your first therapy session scheduled. Along with anticipation, you might also feel overwhelmed or unsure about what to talk about. This is a completely normal experience. Nerves often arise before a first session, especially if you’re unsure what to expect.
Many clients feel this way, even those who have been in therapy before. Therapy is a space where you don’t need to come perfectly prepared—in fact, just showing up as your authentic self is encouraged. Still, taking a few gentle steps beforehand can make the process feel more comfortable.
The Pressure to “Do It Right”
It’s easy to put pressure on ourselves to “do therapy right”. The truth is, there’s no “wrong way” to show up. Therapy is not one-size-fits-all; it’s a process that unfolds over time, with the support and guidance of your therapist.
Most therapists are familiar with the nerves and uncertainty that come with starting therapy. Chances are, they’ve met many clients who have felt exactly the way you do now. You may even share these initial feelings in your session. Doing so allows your therapist to meet you where you are, whether through grounding practices, addressing your questions, or simply offering reassurance as you settle in.
Practical Ways to Prepare
If it’s your first time seeing your therapist in-person, give yourself a time buffer (5-10 minutes) beforehand to find the office, check in, and settle.
For virtual therapy, preparation might look like:
Finding a quiet, private area where you can speak openly.
Gathering items that bring comfort, like water, tissues, headphones, or a blanket.
Minimizing distractions by silencing notification and closing other tabs.
Grounding yourself beforehand can also ease your mind and body. This might involve taking a few deep breaths, stretching, or noticing your surroundings through your senses.
(If you’d like to explore grounding practices in more detail, I’ve shared some simple exercises here).
Optionally, you can jot down a few notes before your session: goals you’d like to explore, recent challenges you’ve faced, or simply what brought you to therapy in the first place.
If you have practical questions, such as about the therapy process, intake, forms, or insurance coverage, making a note ensures you don’t forget to ask.
What to Bring Into the Session
There’s no checklist you need to complete, but here are some things that can help you get started:
Your feelings: whatever comes up, even if it’s simply, “I’m not sure how I’m feeling.”
Your questions: about therapy itself, your therapist’s approach, or what you’d like to get out of sessions.
Recent experiences: moments from the past week that felt stressful, exciting, or important.
Body awareness: noticing sensations such as tension, restlessness, or calm can serve as meaningful starting points for exploration.
What If You Really Don’t Know What to Say?
It’s okay. Not every moment in therapy needs to be filled with words. Silence itself can be meaningful—it allows space for reflection, processing, and tuning into emotions more deeply.
If you’d like some prompts to break the ice, you might ask yourself:
What brought me here today?
What feels hard right now?
What do I want to strengthen in myself?
Am I seeking deeper self-understanding, practical strategies for regulation, or both?
Even saying, “I don’t know what to say,” can open a door for exploration.
Shifting Your Mindset
Remember: therapy is a process, not a performance. You’re not expected to have everything figured out, nor do you need to experience sudden “lightbulb moments” for therapy to be effective. Much of the change and integration actually happens between sessions, over time.
It’s also okay if your first session feels a little awkward. Like any new experience, comfort and familiarity grow as you continue.
Most importantly, your therapist isn’t there to judge you. They’re there to support you, to welcome you as you already are, and to help you navigate the process at your own pace. Showing up exactly as you are is always enough.
Final Thoughts
Therapy doesn’t require a script or special preparation—it simply requires your presence. Booking that first session is already a meaningful step toward change.
Supporting yourself in small ways—whether by creating a comfortable physical space, reflecting briefly beforehand, or arriving with openness—can make the experience feel smoother and more supportive.
If you’ve been curious about starting therapy or are considering taking that first step, I’d love to connect. I offer a free 15-minute consultation where we can meet, answer your questions, and explore what you’re hoping to find in therapy.
