How to Get the Most of Your Therapy Visit

If you’re thinking about starting therapy—or maybe you’ve already scheduled your first appointment—you might be wondering: How do I prepare for my session? or What should I expect?

Starting therapy can feel intimidating, but it’s also one of the bravest and most important steps you can take for your emotional well-being. In this post, I want to share some simple and practical ways to get the most out of your therapy visit—especially if it’s your first time.

1. Expect to Feel Uncomfortable—And Know That’s Okay

Your first therapy session will likely bring up some nerves. You might be wondering what to say, how your therapist will respond, or whether you’ll even be able to open up at all.

That’s completely normal. Therapy is a different kind of relationship. It’s one-on-one, face-to-face, and focused on the parts of your life that might be painful or confusing. So if you're feeling tense or unsure, give yourself some grace. Just showing up is already a big step forward.

2. Be Honest About What You’re Really Feeling

One of the best things you can do in a session is to be real about what’s going on. Instead of brushing things off with “Everything’s fine,” try naming the actual struggles you’ve been carrying.

You might say something like:
- “I’ve been really stressed at work lately.”
- “I’m having trouble focusing.”
- “I’ve been getting heart palpitations in the middle of the day.”

Sharing the truth, even when it feels awkward, helps your therapist understand how to support you more effectively.

3. Remember: It’s a 50-Minute Session—Trust the Process

Therapy sessions usually last about 50 minutes. That time can go by quickly, especially in the beginning when you’re still trying to find the words. You might leave your first session feeling like you barely scratched the surface—and that’s okay.

Our job as therapists is to listen closely, identify patterns, and gently guide you toward greater insight. Sometimes, simply externalizing what’s been stuck inside can be the first real step toward healing.

4. Give Feedback—We’re Trained to Receive It

If something about the session felt off—maybe it was a certain question, a pause, or even a facial expression—don’t keep it to yourself. Talk about it next time.

Good therapists welcome feedback. We want to be helpful, and we understand that building trust takes time. Your honesty helps us create a space that feels safe and supportive for you.

5. Stick With It for at Least Three Sessions

Sometimes people wonder after one session, “Is this the right therapist for me?” While it’s important to trust your instincts, I also encourage clients to give it at least three sessions before deciding.

This gives you time to settle in, get a feel for the relationship, and start noticing how it feels to speak freely. If it’s not the right fit, that’s okay. But you’ll know more clearly after giving it some time.

Ready to Begin?

Starting therapy isn’t easy—but it is worth it. At Emmaus Counseling, I provide bilingual, trauma-informed therapy for individuals, children, and families in Buda, Kyle, and South Austin. My goal is to offer a compassionate space where you can explore your thoughts, process your emotions, and grow at your own pace.

🔗 Learn more or schedule a free consultation
📍 Serving Buda, Kyle, and South Austin, Texas
💙 Therapy in English and Spanish available

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