Anxious About Your First Session?

Nicola Marsh-Poremba, MSW, RSW

Feeling anxious about going to therapy is completely normal and very common! Many people experience nervousness or apprehension before their first therapy session, especially if it’s their first time going. Here are some strategies and reassurances that may help ease your anxiety:

Acknowledge That Your Anxiety is Valid and It’s Okay to Feel Anxious! Recognize that feeling nervous or anxious about starting therapy is a natural response to something new and unfamiliar. Therapy can involve opening up about personal emotions and experiences, which can be intimidating or may even feel scary. Your feelings are valid, it’s okay to be unsure, and validating that anxious part of our brain can help.

Remind Yourself That Therapy Is a Confidential, Non-Judgmental Space!

Therapists are trained to create a comfortable, supportive, and non-judgmental space. We are here to listen; not to judge or criticize. You can speak freely without fear of being looked down upon or misunderstood. Therapists respect your boundaries and will move at a pace that feels comfortable for you.

Start Small! 

Consider the first session as a conversation, it does not have to be in depth or intense. You are in the driver's seat! It's often more of an introductory meeting where you’ll discuss your reasons for seeking therapy, ask about the therapist’s approach, and explore possible goals. It is also ok to not have any goals! There is no right or wrong way to "be" in your first session. 

Ask Questions Ahead of Time:

If you're uncertain about what to expect from therapy, contact the therapist before your session to ask any questions you might have.

Understanding the process, their style, and the session structure can lessen uncertainty and make you feel more prepared.

You can also schedule a no-cost 20 minute consultation to get a better idea if the therapist is the right fit for you, with no obligation to see them again.

Focus on Your Motivation and The Reason You Are Curious About Therapy!

It can be helpful and calming to remind yourself with the reasons you are curious about therapy. Whether you want to improve your mental health, work through a specific issue, or gain clarity in your life, reminding yourself of these goals can motivate you and make it easier to face your anxiety. We see clients for any number of reasons and varying levels of motivation-once again there is no right or wrong reason to speak with a therapist-we are here to walk alongside you on your journey!

Talk to Your Therapist About Your Anxiety-This Is Normal To Do!

If you're feeling anxious, it can be helpful to let your therapist know at the beginning of your first session. Therapists are used to working with clients who feel nervous and can adjust their approach to make you feel more comfortable. Being open about your feelings of anxiety can be a great first step toward reducing it. Name it, to help tame it!

Did You Know That You Can Take Breaks?

If you feel overwhelmed at any point during the session, let your therapist know. It’s okay to pause, take a deep breath, or take a few minutes to ground yourself. Not sure what "grounding" means? We can help with that! You are in control of the pace of your therapy.

Therapy Isn’t About Perfection:

Therapy is a personal process, and you do not have to have everything, or anything for that matter, figured out beforehand! Therapy is a space where you can discover things about yourself gradually, with support.

Consider Other Therapy Options As A First Step!

If you feel particularly anxious about face-to-face, in-persons sessions, virtual or phone sessions may offer a more comfortable place to start. Being in your own home or private space can make it easier for some people to start the process; we start where you are most comfortable!

At Clarity, we want to remind you that it is completely natural to feel anxious about starting therapy! The most important thing is to take that first step—therapy can be a transformative experience that helps you gain greater insight into yourself and can help you focus on your overall well-being. Take the first step by getting to know our therapists through their bios on our website! Learn more about their backgrounds, approaches, and specialties-you can also see our photos for visual clarity on who we are—so you can feel more comfortable and confident moving forward.