E.A.S.E. Into Therapy: Preparing for Your First Session

"People are the undisputed experts on themselves. No one has been with them longer, or knows them better than they do themselves." William Miller

Taking the first step toward therapy is no small task; it’s an act of self-respect, courage, and compassion for yourself. Whether you're facing grief, identity shifts, relationship challenges, chronic illness, or trauma, reaching out for support means you're ready to explore healing on your terms.

Beginning therapy can feel vulnerable. You might wonder what to expect or worry about saying the “right” thing. That’s okay. This post is here to help you gently E.A.S.E. into the process, with support, curiosity, and compassion.

Why Prepare for Your First Therapy Session?

A little preparation can go a long way. Reflecting beforehand can help you:

• Feel more grounded: Knowing what to expect can reduce nerves.

• Use your time meaningfully: You’ll come in with clarity about what you need most.

• Step in with intention: Starting with a sense of purpose can deepen your therapeutic journey from day one.

  
  

Finding the Right Therapist: It’s Okay to Keep Looking

Therapy is deeply personal, as is the process of finding a therapist who truly gets you. It’s okay if the first person you talk to isn’t the right fit. I dive into this more in Finding Your Right Therapist: It’s Okay to Keep Looking, but the key takeaway is: You deserve to feel safe, affirmed, and understood.

This is especially true if you're part of a marginalized community. Whether you're polyamorous, 2SLGBTQ+, Indigenous, or living with chronic pain, your lived experiences matter. You deserve support that honours them.

Let’s Celebrate This Step

Before diving into logistics, take a breath and give yourself credit. Reaching this point, reading this blog, and considering therapy is powerful. You’re choosing yourself. That’s worth celebrating.

What to Expect from a Free Consultation

Many therapists, including myself, offer free 15–20-minute consultations. This isn’t a therapy session, but a chance to see if the connection feels right. You might:

• Share briefly what’s bringing you to therapy

• Ask about the therapist’s approach

• Get a feel for their communication style

• Discuss logistics like fees, session length, and availability

  
  

Helpful Questions to Ask During Your Consultation:

To make the most of your consultation, consider asking:

• What is your approach to therapy? (Mention specific approaches you're interested in, such as Emotion-Focused Therapy, Somatic Therapy, or others listed in my "About Me" section.)

• What experience do you have working with individuals, couples, or families who share similar concerns to mine? (Tailor this to your specific needs, e.g., trauma, identity exploration, relationship issues.)

• How do you incorporate cultural sensitivity and affirmation into your practice?

• What does a typical therapy session look like?

• How long is a typical therapy session?

• What are your fees, and do you offer a sliding scale or direct billing to insurance?

  
  

Reflect Before Your First Session

You don’t have to arrive with everything figured out. But it can help to reflect on a few questions like:

• What’s been weighing on me lately?

• What do I hope to shift or heal?

• Are there specific goals I’d like to work toward?

• What kind of support do I wish I had right now?

  
  

Jotting these down or thinking them through ahead of time can provide a soft landing into your first session.

Be Prepared to Feel Things

You might feel nervous, emotional, unsure, or even relieved, and sometimes all of that at once. Therapy asks us to show up as we are, which can bring up a lot. This is normal. Your therapist is there to support you through it, not to judge or “fix” you.

Give Yourself Space After

Try not to rush into something immediately after your first session. If possible, take a bit of time to decompress: journal, take a walk, sip some tea, or just breathe. This can help you integrate what came up and honour the energy you put into the process.

Trust the Process

Therapy is a journey, sometimes gentle, sometimes messy, always human. There’s no pressure to have it all together. Healing happens in layers, and it’s okay to go at your own pace. You don’t need to be anyone but yourself in the therapy room.

Ready to Begin?

If you're feeling ready (or even just curious), I invite you to reach out for a free consultation. Whether you're navigating something specific or just feeling a little lost, you're not alone. I'm here to walk alongside you with compassion and care.

Let’s take the next step together.

You can book a free consultation here: https://easeintotherapy.janeapp.com/