How to Prepare for Your Therapy Appointment
Preparing for therapy, whether it's your first session or your fiftieth, can enhance the value you get from each appointment. As a Seattle therapist who's guided thousands of sessions, I've learned that a little preparation goes a long way. Here's my comprehensive guide to preparing practically and emotionally for your therapy appointments.
Practical Preparation
For Your First Appointment
Complete Paperwork in Advance
Fill out intake forms thoughtfully but don't overthink
Have insurance information ready
List current medications and supplements
Note previous therapy or psychiatric treatment
Include emergency contact information
Plan Your Route
My office: 5306 Ballard Ave NW, Seattle
Check traffic if driving (Seattle traffic is real!)
Find parking options in advance
Consider public transit—we're bus accessible
Arrive 5-10 minutes early
What to Bring
Photo ID for first visit
Insurance card if using benefits
Method of payment
Water bottle
Comfort item if helpful (really!)
Phone on silent
Schedule Thoughtfully
Avoid rushing from stressful meetings
Don't schedule immediately before important events
Allow buffer time after for processing
Consider your energy patterns
Plan for self-care after
For Ongoing Appointments
Pre-Session Check-In with Yourself Take 5 minutes before leaving to ask:
What's most pressing today?
What do I need from this session?
What have I been avoiding mentioning?
How am I feeling about therapy?
What progress have I noticed?
Practical Reminders
Check traffic or bus schedules
Bring payment if needed
Have tissues handy
Eat something beforehand
Use the restroom first
Emotional and Mental Preparation
Setting Intentions
What Would Make This Session Valuable? Consider:
One thing you definitely want to discuss
An emotion you need to express
A pattern you've noticed
Progress you want to acknowledge
A question about your treatment
You don't need a full agenda, just awareness.
Managing Pre-Session Anxiety
It's Normal to Feel:
Nervous, even after many sessions
Resistance to going
Excitement mixed with dread
Uncertainty about what to discuss
Relief that it's therapy day
Calming Strategies:
Deep breathing exercises
Gentle movement or stretching
Listening to calming music
Positive self-talk
Reminding yourself why you're going
Preparing for Different Types of Work
For EMDR Sessions If we're doing EMDR:
Get good sleep the night before
Avoid alcohol or substances
Eat a balanced meal
Wear comfortable clothing
Bring grounding objects if helpful
For Somatic Work When focusing on body-based therapy:
Wear comfortable, non-restrictive clothing
Notice your body sensations beforehand
Avoid numbing behaviors
Stay hydrated
Be open to movement
For Difficult Conversations If addressing challenging topics:
Write down key points
Practice self-compassion
Plan aftercare
Remember you control the pace
Trust the process
Between Sessions: Maximizing Progress
Keep a Therapy Journal
Consider noting:
Insights from sessions
Dreams or memories that arise
Behavioral patterns you notice
Emotional shifts
Questions for next time
This isn't homework—it's for your benefit.
Practice What We Discuss
If we've worked on:
Coping strategies—try them
Boundary setting—practice small steps
Self-compassion—notice self-criticism
Somatic awareness—check in with your body
Communication skills—use them
Notice Without Judging
Between sessions:
Observe your patterns
Track triggers and responses
Note what helps and what doesn't
Celebrate small victories
Be curious, not critical
Preparing Specific Topics
Organizing Your Thoughts
For Complex Issues:
Write bullet points, not essays
Identify the core feeling
Note specific examples
Consider what you need
Bring notes if helpful
For Relationship Issues:
Recent specific incidents
Patterns you've noticed
Your role in dynamics
What you want to change
Boundaries needed
For Trauma Work:
Current triggers
Safety concerns
What feels manageable
Resources that help
Readiness level
What Not to Prepare
Don't:
Script entire conversations
Censor your thoughts
Create a "performance"
Minimize your concerns
Prepare what you think I want to hear
Authenticity trumps preparation every time.
Day-Of Strategies
Morning/Afternoon of Therapy
Physical Care:
Eat nourishing food
Stay hydrated
Gentle movement
Comfortable clothing
Minimal caffeine if anxious
Mental Preparation:
Review any notes briefly
Set intention for session
Practice self-compassion
Remember your "why"
Trust the process
Logistical Check:
Confirm appointment time
Check traffic/transit
Have payment ready
Phone charged but silenced
Know parking options
Right Before Session
In the Waiting Room:
Take deep breaths
Ground yourself
Notice your body
Set phone to silent
Use restroom if needed
Entering the Office:
Let yourself arrive fully
Notice the familiar space
Settle into your seat
Take a moment to land
Remember you're safe
Common Concerns About Preparation
"I Never Know What to Talk About"
That's perfectly fine! Options include:
Start with how you're feeling right now
Mention the hardest moment this week
Share what you almost cancelled over
Discuss resistance to being there
Let me guide with questions
The "right" topic usually emerges naturally.
"I Always Forget What I Wanted to Say"
Totally normal! You can:
Bring notes or phone reminders
Email yourself key points
Tell me you're forgetting
Trust what comes up instead
Know it'll resurface if important
"I Prepare But Then Avoid the Real Issue"
This is valuable information! We can explore:
What makes the real issue scary
How avoidance protects you
Ways to approach gently
Building safety first
Honoring your pace
Preparing for Different Phases of Therapy
Early Sessions
Focus on:
Building trust
Sharing your story
Establishing goals
Learning the process
Assessing fit
Middle Work
Prepare for:
Deeper material
Challenging patterns
Processing emotions
Trying new behaviors
Sitting with discomfort
Later Stages
Consider:
Progress made
Remaining goals
Maintenance needs
Termination timeline
Future resources
When Not to Come Prepared
Sometimes the best preparation is none:
When overthinking is your pattern
If preparation becomes avoidance
When spontaneity is the growth edge
If you're always "performing"
When you need to practice trust
Special Circumstances
Telehealth Preparation
Test technology beforehand
Ensure privacy
Good lighting and audio
Comfortable seating
Minimal distractions
After Difficult Weeks
Lower expectations
Focus on showing up
Let me hold hope
Basic self-care counts
Presence over preparation
When Considering Ending
Prepare honest feelings
Consider what's unfinished
Think about future needs
Notice any patterns
Trust your instincts
The Most Important Preparation
Beyond all practical tips, the most important preparation is:
Compassion for yourself
Openness to the process
Willingness to be seen
Trust in your resilience
Faith in possibility
Everything else is just logistics.
Remember: You're Already Prepared
By seeking therapy, you've done the hardest preparation:
Acknowledging need for support
Choosing to invest in yourself
Taking brave action
Showing up as you are
Believing in change text
