First therapy visit

Work through the list in order. Hide the notes when you know what to do.

1. Check the therapist's credentials and specialization

   Education, therapeutic approach (like CBT or another modality), and experience with your specific concern — check their profile before booking.

2. Confirm the format: in-person or online

   And whatever's practically needed: video call platform, connection requirements — sort it out beforehand so you're not troubleshooting during the session.

3. Ask about cost and insurance reimbursement

   Some insurance plans partially cover therapy — check the terms in advance rather than being surprised by the bill.

4. Learn the cancellation and rescheduling policy

   Many therapists charge for late cancellations — better to know the cutoff in advance than run into it by accident.

5. Clarify confidentiality terms

   What can be disclosed and under what circumstances — a standard first-session question, entirely normal to ask.

6. Write down beforehand what brought you here

   A few bullet points in your own words — easier to start the conversation if the words are hard to find in the moment.

7. Note when it started and how it's changed over time

   A timeline helps a therapist get the picture faster than a description with no dates attached.

8. List any medications you're currently taking

   Including any psychiatric medication already prescribed by another doctor — the fuller picture matters here.

9. Prepare your own questions for the therapist

   How often sessions happen, what approach they use, how you'll know there's progress — 3–4 questions written down so you don't forget to ask.

10. Arrive 10 minutes early for the first in-person session

    There's usually an intake form or consent paperwork — that time isn't part of the session itself.

11. Find a quiet, private space for an online session

    Headphones and a closed door — the conversation goes more honestly when you're not worried about being overheard.

12. Budget for more than a single session

    The first session is usually about getting acquainted and defining the goal, not solving anything — budget for several sessions ahead.

13. Remember that switching therapists is completely normal

    The right fit isn't always found on the first try, and that's not a reason to give up on the idea altogether.

14. Plan some downtime after the first session

    Avoid scheduling something demanding right after — a first session can bring up more than expected emotionally.

15. Ask what to do in a crisis between sessions

    Not every therapist is reachable around the clock — ask at the first session what the plan is for an urgent situation.