Getting ready for a first therapy session

It is normal to be unsure what to say in a first therapy session. You do not need a polished story or a complete plan. A therapist can help you begin with what feels most relevant today. Before the session, you might jot down one or two reasons you booked, any questions about how sessions work, and what you hope could change over time. You can also think about whether you would prefer to start with a recent situation, a longer pattern, or simply how you have been feeling. During the conversation, it is okay to ask for clarification, say that a question feels difficult, or take a moment to think. Afterward, give yourself a little time to reflect on what felt useful and what you would like to discuss next. Finding a good fit can take more than one conversation.