I've never been to therapy. What should I expect?

Congratulations! Beginning therapy is a wonderful step towards greater self-awareness, improved mood, relationships, and clearer decision-making. Therapy is quite different from other experiences and relationships most of us have had, so it is only natural that you would feel a bit nervous and unsure.

When selecting a therapist, it is important to work with a person who feels like a good fit for you. You might know right away that a person is a good fit simply by how you feel when talking on the phone to set up your first appointment. If you hang up and feel relieved, calmed, supported, understood, or hopeful these are excellent signs.

Your first session with the therapist is a time for you and your therapist to get to know each other and to get an idea of how to work together, as well as if you are a good fit. Remember, you are interviewing them about who they are as a therapist as much as they are interviewing you as a client. If you are eager to treat your depression using concrete tools and cognitive techniques, you would not be served best by a therapist who is eager to explore your childhood experiences and to delve into your underlying feelings and coping patterns. This therapist might achieve excellent results in treating depression in certain clients, but it would not be a good fit for your personality and goals.

You will be asked about what brings you to therapy and what you hope to get from the process. There will also be some history-taking, which could include information about your childhood, relationships, jobs, and other important aspects of your life. You should also expect to talk about how the therapist thinks you could work together to decrease any symptoms you might be experiencing, as well as to develop some strategies towards addressing the concerns you have. During your first session, ask a few questions:

• What type of therapy do you do? (Therapists use a variety of techniques and approaches—talk, art therapy, bodywork, relaxation—and it’s important to know if a therapist’s approach feels comfortable to you).
  
• What is your picture of how this treatment process will go?
• Is there anything else that I should know about you, your approach, or your policies?
  

While you might experience some feelings of relief and support during a first session, chances are that it will take some time to work through the issues that have brought you to a therapist’s office. So, don’t expect for problems to be solved during a first session. The main goal is to be sure that the two of you will enjoy spending time tackling some difficult subjects together, and can get results. So, be honest, open, and direct with yourself and with the therapist. Best of luck to you!