What to Expect in Your First Life Transitions Therapy Session

You've been considering life transitions therapy and finally decided to invest in this process. Congratulations! This is a big step towards taking care of your mental health and well-being. You may be feeling excited, anxious, or even unsure about what to expect in your first therapy session. That's completely normal and understandable. In this guide, we'll cover some common thoughts, feelings, and questions that may arise before and during your first life transitions therapy session. Our goal is to alleviate any concerns you may have so you can feel more prepared and at ease for this transformative journey.

Before Your First Session

Just like in any other doctor's office, you will be expected to complete intake paperwork. These allow us to get a better picture of your medical history, current concerns, and goals for therapy. It's important to be honest and thorough in filling out these forms as they provide valuable information for your therapist to tailor the sessions to your needs. You may also be asked to sign a consent form that outlines the therapist's responsibilities, confidentiality policies, and any potential risks or limitations of therapy. These often explain the policies, procedures, and privacy practices of the therapy practice as well. Reading and understanding the consent form is important and if you have any questions or concerns, don't hesitate to ask your therapist.

Often, there will also be an intake assessment for you to complete, these can allow your therapist to have a brief overview of what has led you to begin therapy. It can also clue them into some key events before attending your first full appointment. Sometimes there will also be some scored measures, such as the GAD-7, to measure the severity of your anxiety symptoms. Or, there could be one such as the PHQ-9, that measures the severity of your depression symptoms. Please make sure you give yourself some time to fill out all of this intake paperwork before your first session so you can arrive prepared and on time. Your life transitions therapist will send you a portal invitation to complete all your forms. This will also be where your online therapy visits will take place. It's also better to view them on an iPad or tablet.

Another Aspect is to Consider Your Insurance.

Does it cover outpatient mental health visits? Or are you opting for a private pay therapist? Many insurances do cover therapy but you can also call to see what is covered, and ask about copays and your out-of-pocket expenses. Insurance coverage and costs can play a big role in deciding on a therapist, so it's important to have this information before your first session. It's also important to note that if you plan on using insurance for therapy, you may need to obtain a referral or pre-authorization from your primary care physician. Or, if your insurance is out of network, talk to your therapist about superbill options for potential reimbursement from your insurance company. Your insurance also may want to know if a visit is via telehealth and if there is a difference. It's always best to clarify these details beforehand so you can focus on your therapy during the session.

Preparing Yourself for Therapy

Besides filling out paperwork and understanding the logistics of your first session, it's important to take some time to prepare yourself mentally and emotionally for therapy.  It can be helpful to start journaling before your first session. Unloading a life's worth of topics can be overwhelming, journaling may help you focus on the main points that you want to focus on during your first session. Preparing can help you feel more confident and help you make the most of your first session. However, there are some topics that we may go over in more depth during your session.  Specific items we may go over include key life events, mental health history, family history, any symptoms or feelings, current life situations, and why you are seeking therapy.

Maybe you need help getting started with what to journal about,  here are some topics that you may want to reflect on before your first therapy session:

• Your current struggles and challenges

• Any recent changes or transitions in your life

• Past experiences and traumas that may impact your present

• Goals for therapy (e.g. personal growth, managing anxiety, etc.)

• Any fears or concerns about therapy

It's also important to set realistic expectations for your first session. Therapy is a process and it takes time to build trust, rapport, and understanding with your therapist. Your first session may involve more of an introduction and getting to know you, rather than diving deep into your personal struggles. This is completely normal and expected. Remember, therapy is a collaborative process and your therapist will work with you at a pace that feels comfortable for you.

During Your First Session

When you first log into our sessions, you will enter a warm and welcoming environment where you can be yourself. As your life transitions therapist, I want you to be comfortable, even during the uncomfortable and vulnerabilities that may be discussed. This is why I will always strive to ensure that I am providing you with a safe and welcoming space where your voice is heard and valued. Before your first session officially begins, I will explain my role in the process and how I can support you. You'll also have the opportunity to ask any questions or voice any concerns you may have. I will also help you understand confidentiality and answer any questions they may have about the overall process.

Often, clients don't always know about the methods that will be used in therapy or what to expect in each session. During your first session, I will talk about some methods I might use, and how they work, and introduce some techniques and psychoeducation.  It's normal to feel a mix of emotions, vulnerability, or even nervousness - you are opening up about your life. This is why I'm here, to support you through these feelings and provide a safe space for you to explore them.

Your First Session May Feel Different From Your Other Sessions, and it May Be the Toughest.

The first session is like peeling back all the layers of the onion- even the stinky parts. As your therapist, I want to know your past and current life events. I want to know what you see for the future- big or small, including the exploration of your concerns. You will be invited to tell your story, maybe even for the first time with an inviting audience. Often, clients feel empowered just by telling their story out loud, hearing their story, and being present with it. However, I will be there the whole time guiding the session at a pace that is comfortable to you. This may take a few sessions to get through everything you want to address, but know that this life transitions therapy process is collaborative. If the uncertainty of the future makes you anxious, maybe that's why you're even reading this right now, your therapist can outline a general roadmap for future sessions that is tailored to your needs.

Talking About Goals

When asked about goals, you might pause, get anxious, or think 'I'm just here to talk.' That's fine too. There is no right way, and there are many ways that we can work together. This process is fully collaborative and it takes two to tango for a successful therapeutic relationship. I will ask questions such as, "Tell me a little bit about what has brought you here today?" and from there, the conversation takes off. Every person is different, so I adapt my approach to best fit your needs. Some clients may come into therapy with specific goals in mind, while others may need some guidance in discovering their goals. We will work together to identify what you hope to achieve through therapy and create a plan that aligns with your personal needs and values.

However, it can be hard to talk about your thoughts, feelings, and emotions about your past, present, and future out loud. Especially if you're not able to put your finger on what it is you're really feeling. Or even talking about where you want to be for a better overall quality of life because you might not know. And that's okay. It's my job as your therapist to validate your decision to seek help, acknowledging it as a brave step, and normalizing not having all the answers. This is why I use simple prompts to explore what you would like to achieve and how I can best support you. All of which can evolve over time.

Realistic Goals for Therapy

Therapy is not a one-stop shop, and there is no quick fix. It's a process and some goals are ongoing. We will work together to make meaningful changes and celebrate the progress along the way. During your sessions, we will discuss some long and short-term goals and then build upon them. We will also decide which, if we choose to, ones to prioritize as well. The goal is to help you figure out where to start, how to process, and decide what is important for you to feel better about yourself. I might ask, "What feels most urgent to you right now?" or "Looking ahead, how would you like your life to feel or look differently?"  Together we will come up with a good starting point.

Talking About Therapeutic Methods

As I already mentioned, in your first session I might introduce to you some methods or techniques that I might use in our sessions. These can include cognitive behavioral therapy, mindfulness-based techniques, or dialectical behavior therapy. But don't worry if these terms are unfamiliar to you - part of my job as a therapist is to explain and educate about the various methods that may be helpful for your specific needs. Often, I like to explain and introduce mindfulness-based stress reduction techniques in sessions, something for you to look forward to! I will explain what they are, how they can be of value to you, and when and how they might be used.

Another method I will talk about is how important your breathing is. How your breathing can be when you're anxious, how it can be when you're relaxed, and most importantly how this affects your overall well-being. Working with you to be more present with yourself, your mind, your body, and your thoughts can lead to a more connected life. Whether it's through mindfulness, meditation, or other grounding techniques, we will find what works best for you and incorporate it into our sessions. Journaling was mentioned as a prepping tool but it's also good for removing the "thought spaghetti" from your mind and putting it on paper.  Writing can help us to make sense of our thoughts and feelings, as well as track progress over time.

Frequency of Sessions

The frequency of sessions will depend on your individual needs. However, I recommend starting weekly sessions to establish a good foundation and a plan for therapy. Of course, this will also depend on your schedule and financial situation. My goal is to offer flexibility, especially since I offer only online therapy. After the first session, you might feel overwhelmed but also relieved and empowered. I encourage you to journal and write down some feelings after our initial session. Bring them back along with any "aha" moments, triggers, or challenges you discovered or want to focus on.

Often in life, you aren't able to stop, think, and reflect on how you really feel about something. This is why you might get hung up on events or your feelings down the road. Through therapy, beginning to be more present with yourself, and allowing yourself to feel, you can learn to process and respond in a more mindful way. Life transitions therapy is not about changing who you are, but rather accepting and embracing your authentic self. It's about learning new ways to cope with difficult emotions and finding a sense of peace within yourself. So, spare some judgment and allow yourself the time to be present with your thoughts. Start focusing on what might improve your overall quality of life and pursuit of happiness. Consider putting yourself out there and tending to self-care. It's not going to be easy but it will be worth it. Just take one step at a time, and I’ll be here to support you every step of the way.

Ready to Begin Life Transitions Therapy in Raleigh & Throughout NC?

If you are ready to begin your journey toward healing and self-discovery through life transitions therapy, I am here to support you. Whether you are struggling with a specific life event or simply feeling overwhelmed and unsure of the future, therapy can provide a safe space for you to explore your thoughts and feelings without judgment.  Life transitions therapy is available in Raleigh, NC, and throughout the state to provide support and guidance during this transitional time. You can have a fulfilling and joyful life, even during times of change. I'm Ashley Finch, a life transitions therapist and life coach in Raleigh, NC. You've taken a really brave step by considering therapy, and I would be honored to facilitate this journey with you. Together, we can work on being more present, mindful, and grounded, while also celebrating your progress towards self-acceptance and living a more authentic life. You don't have to have all the answers, and it's okay to ask for help.  I am here to support you every step of the way. Ready to take the next step?

• Book a Session

• Learn More About Me and My Services

• Build Resilience and Feel Empowered Today!

  
  

Other Therapy Services Provided by Ashley Finch, LCSW

Life transitions might bring you here, but they’re just one piece of the puzzle. As a licensed clinical social worker, I provide online therapy to support you in addressing a wide range of challenges and improving your mental well-being. My personalized sessions focus on concerns like anxiety, depression, bipolar disorder, PTSD, trauma, stress, and self-esteem. In addition to life transitions therapy, I offer life coaching to help you uncover your strengths, navigate personal growth, and strengthen your relationships. I also use Cognitive Behavioral Therapy (CBT) to help you reframe negative thoughts and create meaningful, lasting changes. Whatever obstacles you’re facing, my goal is to provide a supportive, empowering space where you can build practical skills for daily life. Let’s work together to create a more resilient, fulfilling future. If you’re ready to take the first step toward healing, I’m here to help. Take care of yourself—you’re worth it.