Therapy is an important part of mental health care. Working with a therapist can be an effective way to treat chronic mental health issues like anxiety, depression, or trauma, as well as everyday concerns like relationship problems, stress, and burnout. You can also seek therapy during difficult times, such as after a death, divorce, or during an election. If you are feeling stressed and overwhelmed during this time post-election and holiday periodtherapy may be right for you.

In therapy – which you may also hear called “psychotherapy” or “talk therapy” – you meet with a mental health professional one-on-one or in a group to discuss your concerns and receive support to identify and then achieve your goals. . According to the American Psychological Association (APA), there is a 75% success rate for those undergoing psychotherapy.

Whatever your reason for considering therapy, if you’re just scheduling your first appointment, it’s important to do a little homework beforehand. Preparing for your first therapy appointment can help make your session smoother and stress-free, so you can get the most out of your time with your provider. Here are five key tips to prepare you. For more help, here the best mental help apps.

Learn more: Online vs. In-Person Therapy: What You Need to Know

Five Steps to Take Before Your First Therapy Session

It can be anxiety-inducing to schedule your first therapy session with a new mental health professional, especially if you’ve never received counseling. After all, you’ll likely be talking about deeply personal thoughts and feelings. Remember, therapy is most effective when you are open and transparent with your therapist, which means you will need to be vulnerable – and it’s okay if this feels uncomfortable at first.

Preparation can create a feeling of safety, security, and comfort. To prepare, follow these tips to get the most out of your therapy journey.

Gather important documents

Before proceeding with any mental or emotional reflection, take a few minutes to be practical and gather relevant documents, such as insurance information, medical records, notes from a previous doctor or therapist, and a list of current medications and past. Past records and medications can help your new therapist better understand your situation and why you are seeking therapy.

If you have insurance, research what your plan will cover — including the number of sessions — and carefully vet in-network providers to make sure your co-pay is as low as possible. Not all health insurance plans cover therapy or psychiatry. To find out, look at your plan or call your insurance company.

Think and organize your thoughts

Before your first appointment, take some time to think about why you are in therapy and what you hope to get from it. This is also a good time to reflect on your recent thoughts and feelings to notice any trends or concerns you would like to address. This reflection can help you better express your feelings, organize your thoughts, and provide a good starting point for conversation during the session.

It may be helpful to keep a journal or notebook specifically for your therapy sessions. This can help you document your thoughts between sessions, write questions to ask your provider, and take notes during your sessions.

Prepare questions

You should not only be prepared for your provider to ask you questions, but also be prepared to ask them questions. All therapists have different approaches and methods, which means you won’t necessarily come into contact with all providers. Ask questions to get an idea if you want to continue booking sessions with this provider or consider switching.

Here are some important questions:

• Do you have any experience with cases similar to mine?
• What type of therapies do you offer?
• Do you offer online therapy, in-person therapy, or both?
• What is the best way to communicate between sessions?

By asking questions, you will be more likely to determine if the therapist is a good fit for your needs and goals.

Set realistic goals

Set realistic goals for what you want from your sessions. It is crucial to think about what you want to get from therapy to guide your discussions.

To set goals, think about your priorities, whether it’s improving relationships, treating chronic mental health issues, or fostering personal development. Making sure your goals are achievable within a reasonable time frame will help keep you motivated, encouraged, and on track. Once you have planned these goals, share them with your therapist. They will be able to help you refine them, ask questions, provide feedback and develop a work plan to help you achieve your goals.

It’s also important to track your progress. Whether journaling or reflecting, it’s good to acknowledge how far you’ve come and celebrate your growth when you’ve achieved a goal.

Set your location for online therapy

If you’re doing therapy online rather than in person, decide in advance where you’ll take your call. Make sure you choose a quiet location with good lighting and minimal distractions.

You should also choose a comfortable chair and clothing, as many therapy appointments last an hour. Any discomfort or distraction could interfere with your session.

You are ready for your first session

Remember, the first therapy appointment is often just about introducing yourself to your provider and building rapport. You don’t need to have all of your goals and talking points fully planned out, as your therapist is there to guide the discussion and guide you through your journey.

To find out more, check them out four free ways to improve your mental health and the best online therapy services.