(In Case You Are Feeling Nervous!)
I know that starting therapy can feel intimidating! It’s completely normal to feel nervous, unsure, or anxious about what will happen during our complimentary introductory call and in your first session. I want you to know that my goal is to make this a safe, supportive space where you can begin exploring your thoughts, feelings, and goals at your own pace. Here is what you can expect when we meet for the first time:
1. A Warm Welcome
I offer all prospective patients a complimentary 15-minute introductory call. This is intended to be a quick getting-to-know-you conversation where I can get a sense of your needs (what is bringing you into therapy, and why now?) and what you are looking for in a therapist. I will also tell you about myself, and explain a little about my approach to therapy. I want you to feel comfortable asking questions to get a sense of who I am and how I work! If we feel like we are a good fit, then we will schedule your first session (called an intake assessment). You can think of the intake assessment as a conversation designed to help us build trust and understanding together.
Please note that if (for whatever reason) we do not feel like we are a good fit after the complimentary introductory call, I am happy to provide you with recommendations for other therapists who may be better suited to your needs.
2. Understanding Confidentiality
One of the first things I’ll go over with you is confidentiality. What you share with me stays private, with a few important exceptions required by law (for example, if there is imminent risk of harm to yourself or others). This helps create a safe space where you can speak openly without worry.
3. Sharing Your Story
During our first session, I will invite you to share what is bringing you to therapy. You do not have to have a clear “problem” or a neatly organized story. Just talking about what is on your mind is a great place to start. Some things that we will cover are:
- Challenges or stressors you are currently facing
- Past experiences that may be affecting you now (including past trauma, if that is a part of your story)
- Goals you hope to achieve through therapy
- Any previous experiences with therapy or mental health support
4. Asking Questions
I encourage you to ask any questions you have about therapy. Some questions people often ask include:
- How do I, as a therapist, approach therapy?
- What methods or techniques do I use?
- How often should sessions happen?
- How will I know if therapy is helping?
It is completely okay to feel curious, or even skeptical! I want you to feel informed and empowered as we work together.
5. Setting Goals Together
Even if your goals feel broad or unclear, we will collaborate to help you identify what you want to get out of therapy. Whether it is processing trauma, treating a specific mental health diagnosis (like Bipolar Disorder or PTSD), reducing anxiety, improving relationships or your communication skills, managing stressors and building coping strategies, or gaining self-compassion and clarity about your identity, we will work together to create a roadmap for our sessions.
6. Talking About Practical Details
I will also go over some practical details, such as session length, frequency, fees, and cancellation policies. Knowing what to expect can help you feel more in control and comfortable as we begin working together.
A Few Tips for Your First Session
Here are some things that can help you feel more at ease:
- Be honest about your feelings: if you are nervous, it is okay to say so. Sharing that anxiety can be helpful.
- Don’t worry about having all the answers: therapy is a space to explore, not a test.
- Take your time: you do not have to share everything in the first session. Progress happens at your pace.
- Bring notes, if it helps: writing down questions or concerns beforehand can help you feel prepared.
Remember: Nerves Are Normal
Feeling nervous about therapy is completely natural. But just by showing up, you are already taking an important step toward understanding, growth, and support. My role is to listen, guide, and create a safe space for you to explore your thoughts and feelings. Think of our first session as a conversation, not a test; it is an opportunity to start feeling more equipped to handle life’s challenges.
I look forward to meeting you and supporting you on this journey!
Interested in Taking the Next Step?
Contact me to schedule a complimentary introductory call!
Contigo 