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10 Things I Want My New Therapist to Know During Our First Session


I’ve been nervous about this for weeks, and I’ve had plenty of time to build up some anxiety over our first session together. Therapy is nerve-wracking for me, and meeting you is a little intimidating. Before we get started, I’d like you to know these 10 things, and I believe you knowing these things will get our session started off on the right foot.

1. I’m not sure I want to be here.

Half of me wants to be, but the other half needed to be forced through your door this morning. I know why I am here, but am not sure it’s worth all of the worry I’m feeling right now. I’m hoping you’ll prove me wrong.

2. I’m kind of freaked out. 

Meeting new people scares me, especially when I’m expected to carry a conversation. I’m freaked out about telling you about myself, but I will remind myself that is the first step in you being able to help me.

3. I want to trust you.

I have reservations about opening up, letting you in and trusting you. But I want you to know I really do want to trust you, so I’m going to try really hard to put those reservations aside.

4. I’m afraid you’ll secretly judge me. 

I know it’s silly to think this because it’s not your job to judge me. But it still sits in the back of my mind as I sit across from you right now. I might need some reassurance from you.

5. I’m pretty anxious right now.

I apologize for my restlessness and fidgeting. New places and new people make me anxious, and I’m not quite sure how to hope with that. Maybe that is something you can help me with.

6. I hope we’ll be a good fit. 

My last therapist and I didn’t mesh well, so our sessions never went well either. I sit here sincerely hoping we get along and achieve our therapy goals together.

7. I’m here because I care about myself.

My thought processes need some assistance, and my mood swings need some attention. I want help with those things because I care about myself and my mental health, and I want you to know I see no shame or weakness in seeking help.

8. I’m going to try really hard.

I’m here to work toward feeling better, and I know that to do that, I need to let go of my anxiety, put aside my reservations and try my hardest to be open and honest with you. I want you to know that during all of our sessions, I’m really going to try at all of those things, because I really want to try and feel better.

9. I’m looking for relief.

I have a heavy weight of stress and emotion on my shoulders, and have a lot I need to get off my chest. I need you to know that one of my goals for our time together is to be relieved of that weight and feel lighter when our sessions end.

10. I’m sort of excited!

I may be anxious and freaked out, but believe it or not, I’m actually excited to get started. I’m excited for this opportunity to talk to you about my problems, and I’m excited you can help me. I look forward to the rest of our session now that I’m feeling a little more comfortable with you.

Since it’s our first session, it’s a little nerve-wracking for me. But I’m confident that as the minutes pass, my anxiety will fade and I’ll become more comfortable with you and more comfortable sharing with you. I’m looking forward to getting to know each other, and I’m looking forward to how good it will feel to bare my soul and let go of my stress. I’m still a little nervous as we sit here together, but you knowing these 10 things makes that nervousness not so severe.

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