How to Prepare for Your First Visit to a Psychologist: What to Expect
Visiting a psychologist for the first time can feel like a big leap. If you’re considering taking the step, then even that consideration is a great start. We know that visiting a psychologist may come with a mix of emotions, from curiosity to uncertainty.
Some people seek help for a specific issue. Others may arrive at a psychologist’s office thanks to encouragement from friends and family. Some are simply exploring the benefits of talking to a professional.
In every case, it’s natural to feel a little nervous.
We’re here to help arm you with a positive mindset and show you that this experience can be a powerful opportunity for personal growth. We’ll walk you through what to expect during a first visit to a psychologist. In doing so, we’ll share tips for how to prepare. We’ll also outline the importance of building a trusting relationship.
The goal is to help you begin your journey with confidence.
What to Expect in Your First Session
The first thing to establish is that you can expect a warm welcome and a safe space. While each psychologist may take individual approaches, this underlying foundation is a given.
Psychologists aim to create a welcoming and non-judgmental environment where you can feel comfortable expressing yourself. And that’s really the key to the cliche ‘safe space’ phrase.
Prior to your first actual “session”, many psychologists offer potential clients a quick consultation call. This is often a brief check to see if they are likely to be a good fit for that person’s therapeutic journey. This can be quite helpful for prospective clients, too, as a quick call may offset the potential intimidation or fear over a longer meeting.
If you decide to proceed, your first visit will be all about getting to know each other and laying out a tentative groundwork for future sessions. Don’t forget that a first meeting is actually a chance for you to assess whether you think the psychologist is a good fit. There is no commitment that you have to continue on this journey.
In this way, don’t think of this as a formal interview. It’s more of a casual, open conversation where your voice matters and the focus is on determining whether there is scope to build rapport.
Structure of the Initial Visit/Meeting
Each psychologist, of course, has their own processes and approach. However, your initial session tends to follow a general structure:
Introduction -Your psychologist will introduce themselves, share a bit about their background and approach, and outline how they conduct sessions.
Your turn - To get a better understanding of your situation and context, your psychologist will prompt you to talk a bit about yourself. They’ll ask you about your background, current challenges, and what has brought you to therapy. There’s no pressure on you here - only share what you’re comfortable with at this stage. Nevertheless, you’ll need to share something, as this is the foundation on which a psychologist can tailor the therapy to your needs.
Discussion of goals - You’ll have the chance to discuss what you hope to gain from therapy. People come to therapy for all sorts of reasons, and no two journeys are the same. Articulating your goals from the outset will help guide the direction of your sessions.
It’s important to remember that this is just the beginning. It’s not a time for deep dives or immediate problem-solving. The focus is on building a connection and understanding your needs.
And remember, it’s a conversation.
The most common fear people have when considering therapy is that they’ll be judged during their visit or that they’ll be put on the spot. The reality is that you’ll never be judged or pressured by your psychologist. Of course, going forward, you’ll be expected to participate and open up a bit more, but every session will be a two-way dialogue.
It’s perfectly fine to take things slowly and ask questions of your own. Your comfort is the priority.
How to Mentally and Emotionally Prepare
Before you attend your first session, it’s good to engage in some reflection just to prime yourself and ensure you get the most out of it:
Reflect on Why You’re Seeking Help
It’s good to take a moment to remind yourself about what brought you to therapy before your first session. Having a sense of your motivations can help you focus and articulate your needs more clearly during the session.
Write Down Key Points
To that end (articulating yourself), it can be helpful to jot down some thoughts or questions ahead of time. Writing these down can give you a sense of direction during the conversation and ensure you cover all the important topics you want to. Remember, the psychologist is there to lead and help you. As healthcare professionals, they are service providers. Writing questions beforehand ensures you get the most out of the experience and don’t miss an opportunity.
You might ask questions like:
How often should I expect to have sessions?
What should I focus on first?
What is your area of focus? Have you worked with people who have my presenting issues/concerns?
How can I prepare for sessions?
Manage Your Expectations
It’s very human to want quick solutions, but there are no quick fixes in therapy. The first session will not be a magical revelation for you. It’s about getting acquainted, so try not to put pressure on yourself or the process to achieve immediate breakthroughs.
You might not even get around to setting concrete goals for your therapy journey during this meeting. For many, the first session can be an emotionally-driven experience. Whatever the first session looks like for you, it’s okay.
Real progress will only come with time as you build a strong therapeutic relationship with your psychologist. This will take some effort on your part.
Be Open to the Process
Being open and honest can help your psychologist understand your experiences better, which in turn allows them to support you more effectively. It’s okay if you’re not ready to discuss everything yet—just showing up and being willing to start is a significant step.
Building Trust With Your Psychologist
We touched on this a little already, but it’s important to reiterate. Going to see a psychologist is not like going to see an eye doctor who can potentially diagnose you in a matter of minutes.
With a psychologist, the relationship you build based on trust is critical to the process. Let’s reiterate three important elements:
Finding the right fit - Not every psychologist will be the perfect fit right away. The first session is as much about seeing if you feel comfortable with your psychologist as it is about sharing your story. If you find that the connection doesn’t feel right, that’s okay—you can always look for another professional who better matches your needs and communication style.
It’s okay to ask questions - You’re an equal partner in the process, and your psychologist isn’t an authoritarian. So, don’t feel afraid to ask those burning questions.
Establishing boundaries - Let your psychologist know if certain topics feel too sensitive to discuss right now. A good psychologist will respect these boundaries and help you feel secure throughout the process.
Setting Realistic Goals for Therapy
You need to define what success looks like for you beyond your first session. Common goals include things like reducing anxiety levels or improving low mood, but your goals will go beyond these generalisms to be more specific to your context.
The best goals are individual, and psychologists don’t look to provide every client with the same template.
Try to think about what “success” looks like for you, as this will give you and your psychologist a sense of direction. And yet, don’t be worried if you’re not sure what success can even look like; you can collaborate together toward appropriate goal-setting.
Short-Term vs. Long-Term Goals
If you continue with therapy, your goals will likely evolve—that is a natural part of the process. However, even before your first session, consider breaking down your goals into short-term and long-term categories.
So, for example, a short-term goal could be something as simple as learning a new technique to try to handle some of our anxiety symptoms. A longer-term goal might be to get to grips with and understand the deeper emotional patterns that may be causing your anxiety.
Revisit your goals with your psychologist regularly to ensure that your sessions align with your needs as you progress. This flexibility helps you get the most out of the experience, reflecting the idea that therapy is never static.
Practical Tips Before Your Visit
While mental preparation is perhaps more important than physical preparation, you still need to tick some boxes to ensure a smooth visit.
Before your session, make sure you’re clear on the logistics. Confirm the time, location, and any paperwork you might need to complete beforehand. If you’re meeting virtually, ensure your tech setup is working smoothly.
Being prepared in this way is especially useful if you’re a little nervous. This preparation can help reduce any last-minute stress.
Wearing something comfortable can also help ease any initial nerves. Choose clothes that make you feel relaxed and confident—anything that helps you focus more on the conversation and less on any discomfort is a helpful choice.
And finally, try to give yourself a few minutes beforehand to gather your thoughts. Arriving early gives you a moment to settle in and start the session with a sense of calm.
The Role of OPA
The Ontario Psychological Association (OPA) is here to support you on this journey.
By connecting you with licensed, compassionate psychologists across Ontario, we ensure that you have access to the care you deserve. With the right support, therapy can be a transformative experience.
We also offer plenty of other educational resources that explore common problems and treatments and examine when it’s important to seek help from a psychological professional. It’s a great place to get started on your journey to better mental health.
Final Thoughts on Preparing to See a Psychologist
It’s a courageous step to meet with a psychologist and one that can lead to significant positive change. Let’s recap the preparation you can do to set yourself up for a positive, constructive experience:
Approach your visit with an open mind
Set realistic goals
Understand what to expect from a first session
Get the physical prep right to offset nerves
With the support of the OPA and a trusted psychologist guiding your journey, you can be well on your way to embracing the healing journey that therapy can offer. Start your search for a psychologist today.