Your First Therapy Session

This is one of the most common concerns! You can start by saying exactly that: “I don’t know what to talk about.” Your therapist will ask questions to help guide the conversation.

If preparing would help you, you can write down:

• What brought you to therapy
• How you’ve been feeling lately
• Anything else that has been on your mind

Absolutely! Therapy isn’t just for crisis situations.

Many people go to therapy to:

• Understand themselves better
• Improve relationships
• Build coping skills
• Work on personal growth
• Get support through a challenging situation

Think of it like going to the gym for your mental health. You don’t just go to the gym when you need to recover from an injury. You go to be healthier in the rest of your life. 

One things to note: If you’re using insurance, they need a diagnosis code. This is the same as other medical care you get. Ask your therapist about what they will use. 

It varies greatly depending on your goals and situation. Some people benefit from just a few sessions for specific issues. Others find longer-term therapy helpful. What might help you depends on what you’re dealing with and how your brain works.

Most therapy conversations are private. Usually, you have to give written permission for your therapist to talk to anyone about you.

If they think you will hurt yourself or someone else: Your therapist has to tell someone under US law. Therapists only report this when they think it’s actually going to happen. They will call to protect you and other people.

Having thoughts about hurting yourself or others is different from being at high risk of doing it. It’s important to share these thoughts, so you can get help.

You can always ask your therapist what will and won’t be reported.

Some people cry during therapy whereas others don’t. Both are okay. Therapists are trained to handle strong emotions and will provide support. Other people never cry in therapy. They also understand that everyone expresses emotions differently.

Everyone is different. Some people go once a month while other people go 2-3 times a week. This depends on what you need, your schedule, and budget. Your therapist will usually recommend a certain schedule. But it’s up to you how often you want to go.

There are many options to deal with cost. Some therapists will charge you less based on your income (called sliding scale). Insurance might cover mental health providers too. Even if a therapist doesn’t take your insurance, you may be able to send in an out-of-network claim.

Scheduling can be challenging for many people. Some therapists see people later in the day or weekend. Or you might be able to do Telehealth.

Learn more about therapy costs and scheduling on our finding mental healthcare page.

Contact your therapist as soon as possible. Most therapists understand that life happens and will work with you. You can ask about their cancellation policy if you’re worried about this.

Discuss payment options with your therapist. Many offer sliding scale fees, payment plans, or can help you find more affordable options.

Yes, therapy is completely voluntary. The exception is if a court is requiring you to go.

You can end therapy at any time. Many therapists appreciate when patients let them know they want to stop. They will worry if a patient suddenly stops seeing them. They will often want to have a final conversation about your progress and next steps.