Preparing for a therapy session

​By Mel Rose

Attending therapy can feel like stepping into uncharted territory, whether it’s your very first session or one of many. I think the right word to use is ‘overwhelming.’.

I’m going to share the quiet rituals that help me and others feel grounded beforehand, to the honest moments that unfold in the room. I’ll also offer a personal glimpse into the process, aiming to make it feel a little less daunting and a lot more human.

I remember my first time attending therapy, which was over 15 years ago!- It was daunting. All I could think about was “what I'm going to expect, what’s going to happen to me?”

So, how did I prepare myself for my first therapy session? Well, that’s it, I didn’t. And that’s where I went wrong, BUT I don’t doubt myself because of it. It was a new learning experience for me, so how did I know what to expect? 

At this time in my life, my parents had to attend the therapy session with me, which was not helpful, but looking back on it now, I’m glad they did! I say that is because I don’t think I’d be able to continue my journey with therapy and learning about my disorder(s) without the support of my parents. It also meant they were learning at the same time as I, so I wasn’t alone doing it. 

Moving to the next few sessions, I started to take a list or a little journal with me so I could note down the advice and information they were giving me. This was to help me understand what I was dealing with. I will admit that in the first few weeks of therapy, I was in denial of what I had and if I did have a problem(s) or not.

Looking back on that, I know now, yes, I did and still do, but I’m much better than I was at the start when I was fighting this by myself. Moving forward, I started to make a list of things to ask when I was in therapy.

This was VERY helpful as it let me understand what I was feeling and find ways to deal with it, for example:

What patterns do you notice in my thoughts or behaviours?

How can I tell the difference between my feelings and my reactions?

What might be triggering my anxiety/sadness/frustration? 

Preparing a list beforehand really helped bring me into the conversation more, as at first I was taken aback because I was confused about what was going on as I was learning about my disorders. (

As the years went on and I gained more knowledge about what I was up against, I took my strategy of making lists with me. I started asking my therapist to assign me homework so that I could do some research at home as well, and not just have my “therapy sessions” once a week. This would be something I could take home with me. 

My therapist started to make printable therapy questions and worksheets, which I found fun to do. Not many people enjoy the normal “homework”, but this was a different type of homework. I was learning about myself, and it was, in a way, enjoyable! 

Preparing for a therapy session isn’t about having all the right answers—it’s about giving yourself the space to show up as you are. Whether your pre-session ritual involves journaling, taking a quiet walk, or simply taking a deep breath before you go in, those moments can make the conversation feel more open and grounded. The more you prepare with intention, the more room you create for insight, honesty, and healing to unfold. Therapy is a journey, and every session is a step toward understanding yourself a little better.

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