A first session with a new therapist can be a lot of things: nerve-racking, overwhelming, intimidating, or even exciting.

However you’re feeling is completely valid — opening up to a stranger and asking for support, even if the person we’re speaking with is technically a trained professional, can bring up a lot for us, even if it’s not our first therapy rodeo.

That said, with the right fit, therapy can be a big step toward a more empowered and authentic version of ourselves.

Therapy can support us in building confidence, unlearning harmful narratives we hold about ourselves, navigating difficult seasons of life, and allows us to be truly seen by someone, however messy that process may be.

Whether it’s a journey you’ve attempted before, or the very first time, I hope you’ll be gentle with yourself as you prepare!

Some of these tips may feel basic, but I wanted to make sure we covered all the bases. I’ll be sure to offer some unique tips for the therapy veterans among us, though, to keep things interesting.

Familiarize yourself with the intake process

Every hospital has their own intake process, but most intake processes have a few things in common. Usually, they quickly review paperwork, insurance, and ask questions to set your therapist priorities.

Before beginning your intake, your therapist will review your goals and symptoms. This usually includes current concerns, your injury experience, and how symptoms affect daily function.

There may also be questionnaires to better understand your pain, mobility, and what has changed since the injury. This helps your care team understand where to begin.

It can feel like a long process, but intake is where your recovery plan starts taking shape. Be as open as possible so your therapist can guide your progress safely.

Ask for what you need even if it is not typical

No single recovery experience looks the same. If you need extra support, accommodations, or a specific type of communication, ask for it.

Your therapy team wants to help you feel prepared, but they may not know what you need unless you tell them.

Know what to expect in your first conversation

Your first therapy session usually includes a conversation about your injury, your symptoms, what feels difficult, and what goals matter most to you.

This may include questions about your daily routine, movement, pain levels, support at home, and what you hope to return to doing.

Think of journaling about your why for therapy

Write down why you want to recover and what matters most to you. This can help you stay focused during difficult days.

You may find it helpful to write about:

• Your therapy goals
• Your biggest concerns
• Activities you want to return to
• Questions you want to ask your therapist
• Any fears or challenges you are facing
• What progress would look like for you

Closing Thoughts

Whether you choose to provide some details to your therapy session, share your questions during a conversation, or simply show up ready to begin, every step matters.

It is okay to need support and it is okay to ask for help. Your therapy team is there to guide you through the recovery process.