How to Prepare for Therapy Sessions

Your therapist will inevitably want to find out what led you to access therapy sessions now. They’ll be keen to find out why you didn’t come earlier or put it off until later, and to discover what the trigger to reaching out was. It would be really helpful to reflect on your journey to this point and to consider what thoughts and feelings you’ve had that have prompted your referral at this time.

It is normal to have worries about beginning therapy or working with a therapist. You might feel concerned about being judged, becoming emotional, over sharing, not knowing what to say, or being asked to discuss something before you’re ready. You may wonder whether your therapist will understand you, whether they will want to continue working with you after they know more about you, whether they will keep your information confidential and private, or even how therapy will eventually come to an end.

If you’ve had an unhelpful or difficult experience of therapy in the past, you may understandably worry about it happening again. We encourage you to raise any concerns, preferences or previous experiences as soon as your first call to us and again during your initial session. This gives our practice team, you and your therapist an opportunity to think about them openly and consider what would help you feel safe, understood and involved in the process.

You remain in control of what you share. You do not have to discuss everything at once, and you can let your therapist know if something feels too difficult or if you need to slow down.

We take confidentiality extremely seriously. Information is shared only on a need-to-know basis within the immediate clinical team, which may include your therapist, their supervisor, the Clinical Lead and the case manager supporting your initial set-up; once therapy is established, the case manager is not routinely involved. Outside this team, we disclose information only with your consent or when we have a legal or professional duty to do so, for example, where there is a serious risk of harm, a safeguarding concern or a legal requirement. You can find full details in our Privacy Policy.

We also recognise that therapy is a journey, and what you need may change along the way. You may begin thinking that you want one kind of support and later realise that a different approach would suit you better. Your goals may evolve, new concerns may emerge, or you may want more, or less, structure as you progress. This is also something you can discuss with your therapist as you move through therapy.

We like to help our clients dream big. We believe it’s our job as therapists to help you imagine what life could look like if you didn’t have problems and to help you get as far towards your goals as possible. We know a brighter future is possible for all our clients and even small changes can make this happen. It helps us to have a picture of what you would aspire to if you felt able to so that we can help you work out a feasible pathway towards this future.

There may be immediate issues that feel like a burning priority for you to work on before other problems. If you feel this is the case, it helps us to know about them. For example, if you are hoping for help with social anxiety and have a presentation at work coming up that you want to prepare for, we need to know this so we can help you prioritise this work.

So it can help to reflect on whether there are any immediate concerns you would like to work on first. For many people they simply can’t imagine what problem is the most pressing and this is fine as we can help decide on what will be important to start with. It may also be that your therapist has other ideas about what would be helpful, and they will tell you about why they hold this view so you can understand their logic.

A good therapist will always want to know about your life including your childhood, your family culture, and the parental model you experienced. They’ll want to know about your development and even your birth experience. The reason for this is that most therapists believe that our early blueprint is formed in this early part of our life and this will influence our behaviour and personality for the rest of our adult life. It’s equally important for a therapist to establish this background for clients who have balanced, loving and supportive childhoods because this will equally have influenced the formation of your values and beliefs about life.

It can be very helpful to have a rough timeline of your life in your mind. You may even have the opportunity to find out about your development from a parent or relative. For some, there are parts of their life that are ‘black spots’ and they can’t remember them very well, or it may be that some of your past feels too painful to talk about initially. If this is the case, don’t push yourself too hard to think of these times, just let your therapist know that there is a sensitive time in your life so that they can identify if they need to be cautious when asking about it. We try hard not to push our clients to disclose trauma when they aren’t ready as we know this can make them feel worse rather than better. A good therapist will help you come up with a plan to tackle trauma and it would be very unusual if it was addressed at the beginning of your therapy.

It can be very helpful to have a way to take notes during your therapy. This can be for the administration of your sessions, such as for jotting down appointments and homework tasks, and it can also be useful for reflections and core messages that come from your therapy. It can be really beneficial to look back at these messages at the end of your therapy to see what you have learned in the process. Come prepared for therapy with a note pad and pen, or the notes section of your phone can be just as useful!

Therapy can be an incredibly rewarding process and bring about significant life change and improvement. The journey towards these changes can also be difficult sometimes. Some people (not everyone) have supportive people in their lives who can be ‘recruited’ to offer help and support when needed. If these people exist, it helps to be able to identify these with your therapist in advance as they can be useful cheerleaders for you in the future when they’re needed. It doesn’t matter if you can’t think of people you trust enough to help you with such private and difficult things as this will be something you can work on as part of the therapy.

We always need to make sure we’ve had all your details and core information returned to us, ideally before the first consultation session but always before your second session. This is because we need to hold a file on each of our clients to ensure we have their details in order to meet our professional practice guidance. Please make sure you return this to us electronically as soon as possible after you have received a confirmation of appointment email from us.