Starting therapy is a courageous step, but it’s normal to feel anxious before your first session. Many people experience fear and uncertainty about what to expect, how they’ll connect with the therapist, or whether they’ll feel comfortable opening up. However, understanding what to expect and how to prepare can help ease these nerves. Here’s a guide to help you feel more comfortable as you prepare for your first therapy session.
Acknowledge Your Feelings
First and foremost, remember that feeling nervous before therapy is completely natural. It’s a new experience, and as with anything unfamiliar, it may feel a bit intimidating. Many people worry about saying the “right” things or how they’ll be perceived. By acknowledging these feelings, you take the first step toward embracing them rather than letting them overwhelm you. Knowing you’re not alone in feeling this way can provide comfort.
If your anxiety is causing you significant distress, consider exploring our anxiety management resources before your session. We offer individual therapy at Kingston & Co Counseling, and our therapists are experienced in helping clients manage pre-session anxiety.
Understand What to Expect in Your First Session
For many, fear of the unknown is the biggest source of anxiety. Generally, the first therapy session involves a process called “intake,” where your therapist will ask questions to get to know you, your history, and your goals for therapy. This might include discussing your reasons for seeking help, any past mental health concerns, and what you hope to achieve.
Think of the first session as an introductory meeting—it’s less about diving into deep issues and more about building a foundation. The therapist is there to listen, learn about you, and set up a safe, non-judgmental space. Knowing that you’re not expected to have all the answers or share your entire story in one go can help alleviate some of the pressure.
Prepare Yourself for the Session
While you don’t have to prepare anything specific for your session, thinking about what you’d like to discuss or what goals you have can make you feel more confident. Consider jotting down a few thoughts about why you’re seeking therapy and any questions you’d like to ask your therapist. Writing these things down can help you organize your thoughts and give you a sense of control.
At Kingston & Co, our individual therapy services are designed to support clients at every stage of their mental health journey, so whether you’re prepared or not, our therapists will guide you with compassion and understanding.
Practice Calming Techniques Before Your Session
If your anxiety feels overwhelming, grounding exercises like deep breathing, mindfulness meditation, or progressive muscle relaxation can be effective. Practicing a few deep breaths before your session can help you feel more centered and relaxed. You might also benefit from reminding yourself that therapy is a space meant for you—a place where you’re allowed to express whatever comes to mind without fear of judgment.
Choose Comfort Over Perfection
Many people feel pressured to “perform” well in therapy, fearing they must explain everything perfectly or even impress their therapist. Remember, therapy is not about being perfect; it’s about being real. Your therapist is there to meet you where you are—whether that means you’re nervous, unsure, or have no idea where to begin. There’s no right or wrong way to show up.
In fact, sharing your nervousness can be helpful. Letting your therapist know that you’re feeling anxious can open the door for them to provide additional reassurance and support. This simple act of honesty can make a big difference in helping you feel more comfortable.
Keep an Open Mind
Your therapist may ask questions or offer insights that feel different from what you’re used to. Therapy often involves exploring new ways of thinking, so keeping an open mind can enhance your experience. Try to approach each session with curiosity, even if it feels a bit uncomfortable at first. Remember, this is a new experience, and it’s okay to have mixed emotions about it.
Give Yourself Grace After the Session
After your first therapy session, give yourself time to process. Therapy can bring up a range of emotions, and you may feel a bit drained or even relieved. Allow yourself to reflect on the experience, but try not to overanalyze it. Therapy is a journey, and each session is a step forward.
If you’re considering continuing therapy, Kingston & Co Counseling provides a welcoming environment with experienced therapists who understand that starting therapy can be both exciting and daunting.
Feeling anxious about your first therapy session is normal, but with a little preparation and self-compassion, you can make the experience less intimidating. Therapy is a safe space where you can be yourself without judgment. Embrace the journey, take it one step at a time, and know that your therapist is there to support you every step of the way.
