How to Prepare for Therapy
A little preparation can make your first few sessions feel less daunting - though it's worth saying upfront that you don't need to prepare much at all for therapy to be useful.
Worth thinking about beforehand
- What's brought you to this point - even a rough, informal sense is enough
- What you're hoping will be different, even loosely defined
- Any practical constraints - budget, time, preferred format (video, in-person, messaging)
- Questions you have for a prospective therapist about how they work
Practical preparation
- For online sessions: test your camera and microphone beforehand, and find a private, quiet space
- For in-person sessions: plan your travel time so you're not arriving rushed
- Have a notebook or notes app handy if you like to jot things down during or after sessions
What you don't need to prepare
You don't need a polished narrative, a diagnosis, or a clear explanation of "what's wrong." Plenty of people start therapy simply knowing something feels off, without being able to articulate more than that - working out the words is part of the process, not a prerequisite for it.
Emotionally preparing
It's normal to feel nervous before a first session, or to feel emotionally drained afterward - sessions can bring things up. Some people find it helpful to keep the rest of that day lighter where possible.
Read what actually happens once you're in the room (or on the call).
What Happens in Your First Session →