What to Expect in Your First Session with an Anxiety Therapist

If you’re like many of my clients, you are googling “I need a therapist!”, and sometimes even asking ChatGPT for help to find an anxiety therapist near me, I’m glad you found your way here. I’m genuinely surprised how many people find me by recommendations from their AI friend! Way to go. Yes, I can help you with your anxiety.

What to Expect In Your First Session with an Anxiety Therapist

Stepping into your first session can feel intimidating; let’s face it, it can make you feel even more anxious than not going at all! That’s why knowing what to expect can help ease some of your worries and set you up for a positive start. And also why searching for an anxiety therapist near me is smart – because it can also be someone virtual, and that expands your options in a big way! Here’s a breakdown of how that initial encounter typically unfolds.

How To Start when you finally realize: yes, I need a therapist

Start with a Free 20-Minute Consultation

Before we officially begin therapy, I offer a free 20-minute consultation. This is a relaxed, no-pressure conversation to see if we’re a good fit. I’ll mainly listen to your concerns and give you space to ask any questions about the process, my approach, or what you hope to achieve. It’s the perfect opportunity to get comfortable and make sure you feel supported from the very start.

Arrival and Settling In

If you choose to move forward, your first full session often begins with introductions and building rapport. Before the session, you will be asked to complete some brief forms about your personal and medical history, which will help me understand your background and any previous mental health experiences. My goal is to create a welcoming, judgment-free environment from the moment we begin.

Sharing Your Story with an Anxiety Therapist

Expect me to ask open-ended questions like:

“How do you feel as you come here today?”

“How long have you experienced anxiety?”

“When does it feel most intense?”

“What feels like the most important thing you want to work on?”

You can share as much or as little as you’re comfortable with. I work with several therapeutic modalities such as Narrative Therapy, Acceptance and Commitment Therapy (ACT), Person-Centred, Strengths-Based, and the preferred treatment for anxiety: Cognitive Behavioural Therapy (CBT). I will tailor our sessions to you and your unique needs. Often, anxiety is only part of the story and we will explore what else is going on in your life that threatens your wellbeing.

Setting Goals and Expectations

Together, we’ll define what you want to accomplish in therapy. These goals might include:

– Learning effective coping tools

– Managing anxiety in specific situations (work, social, relationships)

– Understanding patterns and triggers

I’ll offer you my observations and let you know what I’m hearing. This allows you to develop clarity around your own story and experience. Then I can sus’ out how different modalities can be used to help you reach these goals. Feel free to ask questions about confidentiality, progress tracking, or anything else. I am happy to give you notes along the way.

Understanding the Therapeutic Process

In our first sessions we will discuss the practical aspects of working together:

– Session frequency (weekly, biweekly, etc.)

– Duration (typically 55 minutes)

– How I integrate check-ins, practical exercises, and reflections

You’ll get a clear sense of what anxiety therapy will look like moving forward.

Strategies to Take Home To Help With Your Anxiety

At the end of most sessions (which are often free-flowing and responsive to your needs that day) I’ll offer 1–2 practical strategies and a tool you can use during the week to help develop and move toward your goals. This way, progress continues between appointments.

Wrapping Up

We’ll end by scheduling the next session, reviewing any takeaways, and addressing anything on your mind. Many people leave feeling a mix of relief, hope, and motivation. And sometimes you will also feel drained and vulnerable – that’s normal too – digging deep into your heart and soul is hard work!

Tips for Your First Session

– Come as you are: There’s no “wrong” way to start therapy. Bring a blanket, tea and your pet. I want you to feel as comfortable as possible.

– Be honest: Your openness helps us focus on what matters most to you.

– Bring questions: Whether about the process or my approach, I’m here to answer.

– Take notes afterward: Insights and tools might be helpful to revisit later.

– Trust the process: Growth takes time, patience, and consistency.

Realizing you need a therapist and taking steps to start therapy is a bold, positive step toward managing anxiety and taking back control of your life. From your free consultation to ongoing sessions, my focus is on creating a safe, collaborative space where you can feel heard, supported, and empowered.