How to prepare for your first counseling session
Starting counseling can be an activating or triggering experience, especially as you start the intake and all the thoughts and feelings that have brought you to therapy start coming up. If you feel overwhelmed or overstimulated leading up to your first session, know that it is okay, and you can bring these feelings to your counselor when you begin.
Before your session, make sure that you went and signed the intake forms (I have a 24 hour hour policy for my intakes), and then find someplace that makes you comfortable, or have something with you that grounds you. For some people this means preparing a cozy spot on their couch, or making sure that their pet is nearby as a source of support. It can also be a good idea to write dow any questions you may have for your therapist, as this session can feel like it moves quickly, and having a written note can help you remember to ask what you need.
An intake is not like a typical session in that your therapist will likely ask a lot of questions to get an overall picture of your life and a brief understanding of what is ringing you to therapy. Just because it is an intake, however, does not mean you have to push your feelings down. I am always happy to pause the interview to help you ground, or address difficult thoughts and feelings that come up in the moment. During the session we will discuss your goals, both short term and long term, as well as come up with a basic plan for the next few sessions as the therapeutic process really begins. This is also a good time for you to add in any thoughts you have or additional goals if they had not yet been mentioned.
It is also important to plan a self-care activity or downtime for after your session to give you space to ground and come down from the thoughts and emotions that come up during the meeting. Having a something like a snack, comfort show, or a journal can help give you and your mind something to focus on and slow down after the intake. If you are unsure about what activities may be good after a session, you can also ask your therapist during the session. This workbook is a free resource that has a lot of information about self-care as well as several ideas for where to begin.
Congratulations on taking the first step of your therapy journey! Remember to take good care of yourself, and remember you can always reach out to your therapist if you have any questions about the process or if you need any accommodations along the way.