What to Expect at Your First Session with a Therapist in Portland
So, you’ve likely either just scheduled your first session or you’re thinking about it. Either way, you probably have a few jitters about the idea and you want to know what to expect.
First off, being nervous is completely normal. Let’s just get that out of the way now. I’m just being real. Therapy can be a transformative experience, but that doesn’t mean that it won’t also be hard. If you’ve spent a long time feeling overwhelmed, disconnected from yourself, or stuck in patterns of overthinking, your brain may be used to second-guessing your every move and making new experiences feel scarier than they are. The good news is that it doesn’t have to be that way. Today, I’m going to walk you through a few things so that you know what to expect leading up to and during your first session with a therapist in Portland.
Importance of Seeking Counseling in Portland
People see a therapist for many different reasons. Some of those reasons are:
To gain a new perspective on something in your life
To process trauma, grief, or other difficult emotions
To have additional support while you navigate a difficult decision
To learn new coping skills
To learn to create healthy boundaries
To feel more regulated, grounded, or emotionally steady
To gain more confidence
The list could go on and on. Therapy can be a helpful tool when you are faced with a challenge that pushes you outside of what your normal coping skills can handle.
Finding the Right Therapist in Portland
Fit is important when it comes to looking for a therapist. You will feel more at ease if you feel your therapist “gets” you and that in turn will make the whole process flow that much better. Are you someone who processes by talking out loud and you just need someone to listen and support you unconditionally? Are you hoping for someone to challenge you and call you out when you’re not being consistent? Maybe you struggle to find the “right” words to say what you mean and you feel like you’re better able to express yourself in other ways. Knowing how you best take in information and how you best express yourself can help you advocate for getting the care that you need.
Initial Contact and Scheduling
Once you’ve identified the right therapist for you, you’re going to want to reach out and schedule with them. Many therapists will offer a brief consultation call to ensure that they’re a good fit for what you need. You’ll typically schedule that call either through a contact page on their website or or maybe by calling them directly.
Often, at the end of that call, you’ll be able to schedule your first session with the therapist right then and there.
Preparing for Your First Session with Your Therapist in Portland
Next, you’re going to need to get ready for that first session. You should expect to fill out an intake paperwork packet. This will include several forms. These forms will cover things like what to expect during the treatment process, your rights, and various policies your therapist has in place. There will also be a form for you to share about what’s been feeling hard, your background, and your reasons for seeking therapy. This last form is very helpful to you and your therapist in creating appropriate goals for your time together in therapy.
Some therapists have clients fill those out in the first session. I prefer to send new clients a secure client portal where they can fill it out ahead of time. I find that helps us save time during the first session and it also gives you some time to reflect on your needs before coming in.
Setting Realistic Expectations for Therapy
Therapy is a process and it is a team effort. People often want to know how long things are going to take and when they’ll start to feel some relief or clarity. I would want those answers too if I were in your shoes. Realistically though, I can’t predict that. Your rate of growth is going to be influenced by several factors including:
If you attend consistently
If you feel comfortable with your therapist and their methods
If you commit to reflecting on your feelings between sessions
If you consistently practice and apply the new skills you learn
If you do not feel a connection with your therapist, you must discuss that with them so that the two of you can talk about changes that need to be made to help you be more successful.
The Initial Meeting: What to Expect
During that first meeting, your new therapist will go over the forms and procedures that were included in the paperwork packet. They are required to discuss these things with you and allow you to ask questions about anything that you are concerned about. This is a great time to bring up anything that came up for you when you were filling out the packet.
Following taking care of the administrative piece, your new therapist will work with you to create some goals for your time in therapy. Having goals for therapy helps to give both of you clarity on what you are working on so you can both feel more focused about the work you are doing together.
Warm Welcome and Comfortable Environment
Picture a therapist’s office in your mind. Did you picture a sofa and a chair, maybe a small desk and some shelves with books and a plant? Maybe a nice calming piece of artwork on the wall? Yeah, those stereotypes do often hold true for a lot of offices, but if you meet your therapist online or you work with an expressive arts therapist like me, there may be other things in store. I work with a lot of my clients virtually, so in a sense, their space also becomes my office. When I send out the link to the intake packet to new clients, I include a handout with some tips for preparing your space for therapy. I always invite clients to have some paper and any simple materials they enjoy working with handy. It can be as simple as a standard pencil or pen if that is what they have.
Confidentiality and Trust-Building
Trust and adherence to confidentiality are important parts of the therapeutic relationship. During those first few sessions, your new therapist will be working with you to build trust. For some people, this process is very quick and easy. For others, it may take some additional time and effort. The most important thing is that your therapist should be taking cues from you about how quickly to progress things.
Open Communication and Feedback
As you go along in these first few sessions, you should expect your therapist to check in with you about how you are feeling about how things are going. Conversations like this help to strengthen your trust and allow the two of you to make adjustments to your goals or treatment plans so that you can feel confident that you are on the right path.
Scheduling Follow-Up Appointments
Lastly, you’re going to want to know about scheduling. Depending on the clinic or therapist you meet with, this might look different. Some will coordinate a time for the next session with a client at the end of a session. Others have an online system where clients schedule directly through a client portal. Large clinics might have clients schedule with a receptionist. In my practice, I schedule clients for standing weekly appointments. Clients have told me they appreciate having that consistency.
Schedule your first session with an Expressive Arts Therapist in Portland today.
Now that you have a better idea of what those first sessions can look like, this is an opportunity to take the next step in your therapy journey. If you’re feeling overwhelmed, disconnected from yourself, or unsure what kind of support would actually help, click the button below to schedule your free 20-minute consultation. I’d love to hear what’s been going on for you and see if we’re a good fit. If I’m not the right person to help, I’ll do my best to connect you with someone who is.
