How to Prepare for Your First Therapy Session

Taking the step to start therapy is a powerful decision that signals you're ready to invest in your mental and emotional wellbeing. Whether you’re a young professional managing work stress, a DIY enthusiast tackling home renovations, or a creative architect overwhelmed by projects, therapy can offer a safe space for self-reflection, growth, and support. But it’s completely normal to feel a bit anxious or uncertain before your first session.

To help you make the most of this opportunity, we’ve put together a simple guide on how to prepare for your first therapy session. Think of it as your blueprint — whether you’re laying the foundations for personal development or hoping to redesign the interior of your emotional health, every good build starts with a solid plan.

Understand Why You’re Seeking Therapy

Before you even schedule your first session, spend some time reflecting on what’s motivating you to find a therapist. Are you feeling stuck, anxious, or overwhelmed? Have recent life changes — like moving house or starting a stressful job — impacted your mental health?

You don’t need to have a perfectly clear picture, but jotting down a few reasons will help you communicate better with your therapist and focus your sessions as you begin. Think about patterns in your thoughts or behaviours that concern you or moments where you’ve felt emotionally drained.

Knowing your “why” also helps shape your goals for therapy. Whether you want to better manage stress, improve relationships, or find a work-life balance that fits with your ambitions at home and work, this clarity is a great foundation to build on.

Choose the Right Therapist

Just as choosing the right materials is essential for any home makeover, finding the right therapist is key to creating a space where you feel safe and supported. Different professionals have different styles, specialisations, and approaches (like cognitive behavioural therapy or person-centred therapy), and not every therapist will be the right fit for you.

Start with online directories, recommendations from friends or GP, or platforms that allow you to filter therapists by location, issues treated, and availability. If you’re in the UK, the BACP (British Association for Counselling and Psychotherapy) and the National Counselling Society offer searchable databases of qualified, UK-based therapists.

Most therapists offer a brief free consultation — don’t hesitate to ask questions about how they work, their experience, or how comfortable you feel during your initial chat. The right match can make all the difference in your progress.

Set Realistic Expectations

It’s common to hope for quick fixes when we make any kind of investment — and therapy is just that, an investment in yourself. However, just like any renovation project or design concept, real change takes time, and therapy is no different.

Remind yourself that the first session is often more about getting to know your therapist, sharing your story, and building a roadmap for your journey ahead. You’re laying the groundwork, not seeing the finished product.

Expect to feel a mix of relief, vulnerability, and even confusion afterwards. That’s entirely normal and part of the process. Trust that these early efforts will eventually evolve into deeper self-awareness and healing.

Think About What You Want to Share

Before your session, you may find it helpful to make some notes. These aren’t for your therapist — they’re for you. Jot down key events, thoughts, or emotions you want to discuss. This could include past experiences, ongoing stresses, or goals you’d like to explore.

For example, if you’re a designer constantly feeling burned out, reflecting on your workload pressures and time management could be a helpful starting point. If you’re a tradesperson juggling demanding clients with family life, think about moments when you’ve felt particularly overwhelmed.

You don’t need to reveal everything at once but organising your thoughts beforehand can help reduce anxiety about “what to say” during your session. And if your mind goes blank — don’t worry. Your therapist will guide the conversation gently and patiently.

Be Honest — Even If It Feels Uncomfortable

Therapy works best when you’re open and honest, even when sharing things that are difficult to admit. It might feel uncomfortable at first, especially if you’re not used to talking about feelings or if past experiences have made you guarded.

Remember, therapy is a judgment-free space. Your therapist isn’t there to fix you but to help you understand what’s going on and guide your growth. The more open you are, the faster you’ll see meaningful insights start to emerge.

That said, go at your own pace. If something feels too sensitive to talk about early on, you can acknowledge it without diving in immediately. Your comfort and safety come first.

Consider Logistics in Advance

Where, when, and how your session takes place can influence how safe and at ease you feel. Consider whether in-person therapy at a local practice or online sessions via video calls would be more convenient for your schedule and lifestyle.

Also think about your environment. If attending online, choose a quiet and private area at home — maybe the room you recently redecorated or your calm garden nook. Make sure your phone is charged, your laptop is working, and that you won’t be interrupted.

Arrive a few minutes early, whether it’s in person or online, so you’re not flustered or rushed. Give yourself a buffer before and after the session, especially if it’s your first time, to mentally prepare and process what comes up.

Bring an Open Mind

It’s completely okay — and normal — to feel nervous before your first therapy session. But try to enter it with curiosity and openness. Therapy is often different from what people expect. It’s less about advice-giving and more about exploration, reflection, and connection.

Some sessions may feel emotional, others enlightening, and some might feel uneventful — but all play a role in the bigger picture of your personal development.

Much like planning a renovation project, there will be highs and lows, challenges and breakthroughs. But with time, therapy can become one of the most transformational journeys you take.

After the Session: Reflect and Recharge

Once your first session is over, take a few moments to reflect. How did it feel? What stood out to you? Did anything surprise you?

Journaling or even mentally noting what you experienced can help support the integration of new thoughts or emotions. It’s also a good way to track progress over time as you continue through the sessions.

If it felt uncomfortable or left you with big emotions, that’s okay too. You’re clearing space and stirring things up — just like knocking down an old wall to create something new. Honour the effort you made and do something kind for yourself afterwards, whether it’s journalling, taking a walk, or brewing your favourite tea.

Above all, pat yourself on the back. Starting therapy takes strength, and you took the first step.

Final Thoughts

Preparing for your first therapy session doesn’t have to be overwhelming. With a bit of thought, honesty, and self-compassion, you can ensure your experience is not only helpful but transformative. Think of therapy like a home improvement project for your emotional wellbeing — it’s intentionally messy at times, but the final result is well worth the effort.

Whether you're a skilled tradesman balancing long hours on site, a designer facing creative fatigue, or simply someone navigating life's many layers — therapy offers a personal blueprint to rebuild, restore, and grow. Ready to start? One step forward is all it takes.