David Steinbok, PsyD, is a licensed clinical psychologist based in Boca Raton, Florida, with extensive experience working with individuals, couples, and families across a wide range of mental health concerns. Drawing from training in psychodynamic psychotherapy, psychoanalysis, interpersonal theory, and cognitive behavioral methods, he approaches treatment as a collaborative and structured process grounded in the therapeutic relationship. Dr. Steinbok completed his doctoral education at Nova Southeastern University and has practiced in both inpatient and outpatient settings, including hospital, clinic, and private practice environments. His clinical background includes work with anxiety, depression, stress, personality disorders, and relationship-related difficulties. In the context of beginning therapy, his experience offers a clear framework for understanding how initial psychotherapy sessions are structured, what information is typically gathered, and how clients can prepare to engage productively from the outset.
How to Prepare for Your First Psychotherapy Session
Considering psychotherapy can be a very important first step toward achieving emotional well-being, lasting mental change, and self-understanding. However, it is normal to feel a little nervous or unsure of what to expect when beginning this journey. Preparing for your first session can help you optimize the time that you spend with your therapist. It also helps to build confidence while laying the groundwork for a strong therapeutic alliance.
Your first therapy appointment is usually focused on gathering information, as opposed to addressing one or more problems. The therapist might begin with an “intake” conversation that is designed to help them understand who you are and why you came to therapy. They may also ask questions about your relationships, life history, stressors, and goals. You might be required to fill out some paperwork, such as a background questionnaire and consent form.
During your first session, the therapist is focused on building rapport and understanding your context. The first session often feels like an introductory conversation, rather than one that is intense or overwhelming. You won’t need to share everything about your life during your first session.
Before this first session, you should take time out to assess why you are seeking therapy and what you intend to achieve from it. Writing down your reasons for seeking therapy can help you clarify your goals and keep you focused during the session. You should think about the main issues or challenges that you are facing. You should also try to determine when the struggles began and how they have affected your daily life. Lastly, consider the changes you want therapy to help you make.
Before your session, gather practical information that can help your therapist understand your needs. Include any past mental health diagnoses or treatments, current medications, significant medical history, recent stressors or life events, and a list of questions or concerns. Writing these details down ensures you remember everything and makes it easier to share when asked.
It is important to set realistic expectations for therapy. Progress takes time, and it is unlikely that all issues will be resolved in a single session. The first few meetings often focus on building trust, creating a safe space, and clarifying goals. Feeling nervous, curious, or hopeful is normal and part of the therapeutic process.
Choose a setting and schedule that support your focus. If your session is in person, arrive early to complete any paperwork. For virtual sessions, pick a quiet, private space and test your video and audio setup in advance. Consider timing your appointment so you have the time and space afterward to reflect or process what was discussed.
Bring an open mind and a willingness to explore your thoughts and feelings honestly. You do not need to have all the answers or a perfectly articulated story. Sharing even a part of what is on your mind gives your therapist meaningful insight and helps them guide the session effectively.
Remember that therapy is a collaborative process. Being truthful and present allows your therapist to tailor their approach to your needs. Small steps, openness, and consistent engagement help build understanding and set the foundation for meaningful progress over time.
Preparing for your first therapy session does not require perfection, only intentionality. By knowing what to expect, clarifying your goals, gathering relevant information, and approaching the session with honesty and openness, you create the foundation for meaningful therapeutic work.
About David Steinbok
David Steinbok, PsyD, is a clinical psychologist in private practice who provides psychotherapy to individuals, couples, and families. His work integrates psychodynamic and psychoanalytic principles with interpersonal and cognitive behavioral approaches. Dr. Steinbok earned his doctoral degree in clinical psychology from Nova Southeastern University and completed clinical training across inpatient, outpatient, and specialized treatment settings. He has experience working with mood disorders, anxiety, personality disorders, and relationship concerns, and emphasizes the therapeutic relationship as a structured and supportive clinical foundation.
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