First therapy visit
The organizational side: how to pick a therapist, what to confirm before booking, and what to bring to the first session. No therapeutic advice — just preparation for the conversation.

[ ] 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.
[ ] 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.
[ ] Ask about cost and insurance reimbursement
    Some insurance plans partially cover therapy — check the terms in advance rather than being surprised by the bill.
[ ] 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.
[ ] Clarify confidentiality terms
    What can be disclosed and under what circumstances — a standard first-session question, entirely normal to ask.
[ ] 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.
[ ] 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.
[ ] List any medications you're currently taking
    Including any psychiatric medication already prescribed by another doctor — the fuller picture matters here.
[ ] 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.
[ ] 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.
[ ] 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.
[ ] 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.
[ ] 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.
[ ] Plan some downtime after the first session
    Avoid scheduling something demanding right after — a first session can bring up more than expected emotionally.
[ ] 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.

Checklist from Unload: https://unloads.me/c/first-therapy-visit