What to expect from your first therapy session

It takes a lot of strength to make that first therapy appointment, but now that you have,

you might be wondering what it will involve.

Scheduling your first therapy session requires resolve — to admit you may need some help or that you have a condition, symptoms, or challenges to work through — and self-awareness to recognize you need a little help.

So if you’ve made your first counseling session already, you should know just how much strength you truly have.

And if you haven’t picked up the phone quite yet, there’s nothing to fear in doing so — and everything to gain.

But if you’re new to therapy, you might be wondering exactly what to expect when meeting with a therapist or counselor for the first time.

So what to expect from your first therapy session in Hong Kong ?

What to expect from your therapist

Despite some misconceptions, a therapist’s job isn’t to solve your problems for you.

They aren’t there to tell you what to do, or to tell the people who’ve hurt you just how wrong they were.

In fact, most therapists won’t bother touching on the rights and wrongs of people in your life. Instead, they’ll focus on helping you turn your focus to what you can and can’t change — ultimately: you, your choices, and your responses to events.

Depending on your reason for starting therapy, most therapists will spend time encouraging you to look inward.

This might mean talking through past trauma and developing strategies to help you cope.

Looking inward might require you to explore any phobias you have, and then work with your therapist to overcome them.

Or you may dive deep into your interpersonal relationships — not to examine the faults of others, but to help you better understand your role in making relationships better or setting boundaries in order to protect yourself.

Whatever your case may be, you’ll find that therapists can be great sounding boards and provide excellent resources when needed. But their main goal is to help you learn how to better help yourself.

What to expect from yourself

Your first session will probably involve your therapist asking you a lot of questions about you, how you cope, and your symptoms (it’s basically an interview). You may also chat about goals for therapy, expectations, and more.

Your first therapy session can be emotionally draining, even if you don’t initially expect it to be.

Therapy can involve unearthing many things your brain has worked hard to bury — the painful memories and feelings you may not have been up to exploring on your own. And as you sit down for first-time therapy, you may find the floodgates opening… whether you mean them to or not.

This is pretty much to be expected. Still, it can feel surprising, especially if you find yourself opening up to a stranger in ways you haven’t been able to open up to others in your life.

Don’t let it scare you. Being open and candid with your therapist is one of the best things you can do for yourself.

And, you should know that not every session will be so intense. It often happens that initially starting therapy can take a lot out of you. That’s OK.

What to expect from your first therapy session

Your first session with the therapist will be different from future visits. The initial visit is a period for you and your therapist to get to know each other and get an idea of how to proceed. Future visits will be more therapeutic in nature. For example, in your second session, you may explore a specific symptom, problem, or past trauma you mentioned in the first session.

Keep in mind that psychotherapy usually requires multiple visits, so don't expect any instant solutions to your problems the first day. Therapy is about equipping you with life-long solutions and not a quick fix.

During the first session, your therapist may ask you:

• What are your symptoms?

• What brought you to therapy?

• What do you feel is wrong in your life?

• Some questions about your history, including your childhood, education, relationships (family, romantic, friends), your current living situation, and your career

You and your therapist should also come to an agreement about the length of your treatment, methods to be employed, and ins and outs of patient confidentiality.

Length of Treatment

Depending on your issue and therapy goals, therapy can last a few sessions or several weeks or years. While you likely want to know how long it's going to take to "feel better," there's no simple answer. It's very individualized.

Therapists have training in a variety of techniques that can help you better cope with mental illness, resolve personal issues, and create personal changes in your life. Finding out what technique or combination of techniques your therapist will use can give you a better idea of what will happen during your sessions. Some common types of therapy include:

• Cognitive or cognitive-behavioral therapy: Focuses on making connections between thoughts, behavior, and feelings.

• Systemic therapy : focuses on the interactions and relationships between the group to help them address any problem and to move on. It gives all the members of the group the chance to explore their feelings and say what they think in a safe, non-judgmental environment.

• Acceptance and Commitment Therapy (ACT) : Focuses on infusing value-guided actions instead of reducing symptoms of a condition.

• EMDR / RITMO : Focuses directly on the memory, and is intended to change the way that the memory is stored in the brain, thus reducing and eliminating the problematic symptoms. 

• Sex therapy : Focuses on sexual health. It can help you reconnect with yourself and your partner sexually and strengthen relationships. It can also help you understand how your sexual health impacts your life more broadly.

What to Ask Your Therapist

When the therapist finishes, they should ask you if you have any questions.

What to expect from your first therapy session, Questions to Ask During Your First Therapy Session:

• How can you assure my confidentiality?

• How long will each session last?

• How many sessions will it take to resolve my issue?

• Will you briefly explain what I can expect to happen in my sessions?

Feel free to ask any other question you might have in mind to have a transparent communication with your therapist.

Is Your Therapist Right for You?

A big part of successful therapy is feeling comfortable with your therapist, which may come over time. However, if after a few meetings, you’re just not clicking, you do have the choice to seek out another therapist.

To determine if you're receiving the best care from your therapist, I recommend asking yourself the following questions:

• Do they challenge you?

• Do they check-in with you?

• Do they guide you to your goals?

• Do they help you learn?

• Do they show acceptance and compassion?

• Do they treat you as an equal?

If your answer to any of these questions after a few sessions is "yes", don’t give up, you’re on the right track!

If your answer to any of these questions after a few sessions is "No," then it's likely time to consider changing therapists.

At the end of your session, just tell your therapist that you will not be returning. Don't be surprised if your therapist asks why.

You can answer honestly (you just feel like you're not clicking) or just say that you prefer not to say. In most cases, your therapist will be professional and can recommend another therapist who will be a better fit. 

Do’s and don’ts

Now that you’re aware of what to expect from your therapist and yourself, we’ve put together a few quick pointers to help you maximize your time in therapy.

Do

• Be kind to yourself. Therapy can be emotional; you’re allowed to have big feelings.

• Tell your therapist why you’re there. There’s no reason to be vague.

• Be willing to reflect on your own thoughts and behaviors. A good therapist will challenge you to look inward.

• Close your session with a plan. Do you have homework before your next session? Some new behavior to try? When will that session be? You may want to write it down or throw a reminder on your phone so you don’t forget.

• Give therapy at least a few tries. It does get easier, and the first session is often just about providing background info, which means it may not be as helpful as you would have hoped.

• Don’t give up and be consistent, even if it’s hard! Get involved in this new adventure of your life.

Don’t

• Put up a wall. Therapy only works if you commit to leaning in with your therapist.

• Ask personal questions about your therapist. Healthy professional boundaries mean your sessions should be focused on you.

• Lie. Therapy won’t do you any good if you aren’t willing to tell the truth. And it’s a waste of a good copay!

• Drop a bomb on your way out the door. While some sessions may be packed with things to talk about, try to prioritize the big things at the beginning. When you reveal big topics as your session is ending, you’re doing both yourself and your therapist a disservice. Share while there’s still plenty of time to discuss! Bookmark the bombshells if you don’t get to them before you touch that doorknob.

• Stick with a therapist you don’t feel a connection with. Just as in life, you won’t always mesh with everyone you meet. You’re allowed to search for a new therapist you feel comfortable with, rather than sticking with one you don’t.

Patient Confidentiality

In most cases, a therapist is required to keep information discussed during therapy private. However, confidential information can be disclosed with the permission of the individual or as permitted by the law.

While the specifics of a legal duty to warn vary by state, in most cases, a therapist is required to breach confidentiality if a client poses an imminent threat to themselves, the therapist, or a third party. The information must be divulged to a person capable of taking action to reduce the threat, for example, a police officer.

Conclusion

Are you experiencing anxiety, stress, and worry? Are you curious about why your partner and you get into the same arguments every week or how to be more patient with your family? You're not the only one feeling this way. Despite our best efforts in tough times, it's never a bad idea to seek help from a professional counsellor, psychologist, or therapist. Like shoes, you have to find the right therapist in Hong Kong that fits you. Still looking for a therapist or a counsellor in Hong Kong ?

Let's have a try together and make a first step in this journey !

What to expect from your first therapy session.