Starting therapy for the first time can feel overwhelming, but it doesn’t have to be. In this guide, I’ll share some important tips to help you find the right therapist and understand what to expect in your first sessions. By the end of this post, you'll feel more confident about beginning therapy.
5 Tips for First Time Therapy Goers
Tip #1: Find a Therapist Before a Crisis
Ideally, you want to find a therapist before you're in crisis mode. I often compare it to finding a primary care doctor—it's better to build a relationship with your doctor before something serious happens. The same goes for therapy.
When you find a therapist in advance, you'll be in a better position to tackle challenges and deeper issues without the stress of searching for a therapist during a crisis. Therapy is not just for when things go wrong; it can also help you stay mentally healthy and prevent bigger issues later on.
Tip #2: Take the Time to Find a Good Match
Finding the right therapist takes time, so don’t rush the process. It’s important to keep an open mind while also considering your preferences. There are many different types of therapists and approaches, so you should find one that suits you best.
Start by asking friends, family, or your primary care doctor for recommendations. You can also search online using therapist directories like PsychologyToday, where you can filter by specialty and issues you’re facing. Once you find a few potential therapists, reach out to 2-3 of them. Ask about their experience, fees, and background to see if they might be a good fit for you.
Tip #3: Explore the Fit During the First Sessions
The first few sessions with a therapist are important for exploring whether they are a good match for you. These early meetings will help the therapist learn about your history, relationships, and coping strategies. They may ask you to fill out forms, review consent policies, and explain how therapy works.
During the first 2-4 sessions, it’s normal to feel unsure. If you don’t feel comfortable with the therapist, talk to them about it. Most therapists welcome feedback and will work with you to see if they can adjust to meet your needs. If the fit still doesn’t feel right, don’t hesitate to try someone else.
Tip #4: Therapy Should Feel Supportive
Once you and your therapist decide to work together, therapy should feel like a supportive space where you can grow. It should never feel like the therapist is pushing their personal agenda on you. The work you do in therapy should be a joint effort, with both of you agreeing on goals and approaches.
Keep in mind that even the best therapists can make mistakes. If something doesn’t feel right or you feel misunderstood, let your therapist know. They are trained to handle feedback and will want to make adjustments so you feel comfortable and supported.
Tip #5: Your Therapist Cares About You
It’s natural to wonder if your therapist truly cares about you or if they are just doing their job. Rest assured, therapists do care. As they get to know your story, your struggles, and your strengths, they develop a genuine connection with you. It’s a normal human response for therapists to feel compassion for their clients.
While you do pay a therapist for their expertise and guidance, their care and support are genuine. You’re paying for their professional skills and experience, but they also care about your well-being.
Take Aways
Starting therapy can feel like a big step, but with these tips, you’ll be more prepared for the process. Take your time to find the right therapist, and remember that therapy is a partnership. It should feel supportive and helpful as you work through challenges together.
If you are interested in learning about therapy or would like to setup an appointment with Person to Person Psychotherapy, serving New Jersey & New York residents, call 908-224-0007.
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