So, you’ve done your research and found a therapist that seems to fit your vibe. You’re eager to dive in and get started. You’ve scheduled your first session for therapy and are trying to figure out what you need to do to prepare and what to expect from your first session. What will happen during that first therapy session? As a trauma therapist in Oakland, CA, my initial sessions typically look like this.

What will happen after you decide to schedule?

During your consultation call, your therapist will clarify the next steps for preparing for your initial therapy session. The therapist will give you instructions about how to fill out onboarding paperwork and an overview of the starting process. You will be given a recurring 50 minute weekly appointment time slot and emailed instructions and a link to access the online therapy session.

What do you need to do to prepare for the first session?

It can be helpful to reflect on your “why” for therapy- your goals, hopes, and what your life might look like when you are successful in therapy. This can help you collaborate with your therapist on how to help you make progress. It’s also helpful to remind yourself that growth takes time, and progress does not happen overnight. It’s important to be gentle with yourself as you start therapy, and know that it is a process and not a “quick fix”. Many clients start to notice changes in their mood and symptoms in the first few months. Often, those changes are subtle at first.

What happens in the first session?

The first session generally looks a bit different than a regular therapy session. You and your therapist will go over general housekeeping tasks, such as the onboarding paperwork, billing, and discussing confidentiality, consent forms, and the process of therapy. Your therapist will gather a history of your present-day concerns, symptoms, and some of your history. You will collaborate on overall goals for therapy, and discuss together how you know that therapy is working.

How much do I have to share about my childhood or my trauma history?

It’s important to note that you do not have to fully discuss or go into detail about your childhood or your trauma history if you don’t feel ready or comfortable yet. Your therapist might ask for an overview, and it’s perfectly ok to share as little or as much as you feel comfortable with. It’s ok (and encouraged!) to establish trust with your therapist first, before you disclose the difficult details of your history. Your therapist knows that trust can take some time, and isn’t expected right away in your initial session.

Will I have homework?

Ah, homework. Yes, working on stuff between sessions can be super helpful for your progress in therapy. I typically do not give out worksheets or homework assignments. Homework might look like encouraging small changes in your self-care or daily habits and it is always encouraged, but not “required”.

What if I don’t like what happened in the first session or I am not sure it is a good match?

It can be super helpful to bring this up with your therapist. We are trained to take feedback! We want you to be successful in therapy, and we know that we are not the right fit for everyone. It’s normal to take a few sessions to feel out a therapist for the right fit. If it doesn’t feel like a match, we typically have a list of other professionals that might be a better fit. It’s more important that you get the support you need, and the right fit matters!

I hope this helps you find the right therapist in Oakland, CA. If you are still feeling stuck, feel free to schedule a free 15-minute phone consultation through my contact page. I’d be happy to hear about what is happening and help direct you to the right person. If you are looking for help with anxiety & stress, trauma & PTSD, harm reduction for addictive behaviors, or couples therapy, you can read more about how I can help here.