Starting Therapy – A Checklist for First-Timers
Starting therapy is a brave decision. The first session can feel nerve-wracking, but good preparation helps you get the most out of therapy from the very beginning.
Preparation checklist before your first session
Think about why you're seeking therapy and what you hope to gain
Write down your main concerns and questions
Confirm practical details: time, location, price
Check possible reimbursements (Kela, insurance, occupational health)
Allow enough time – don't rush after the session
What happens at the first session?
The first session is a getting-to-know-you meeting. The therapist will ask about your situation, background, and therapy goals. The aim is to:
- Map out the current situation
- Determine if the therapy and therapist are right for you
- Agree on a preliminary treatment plan
You don't need to share everything at once. Trust builds over time.
Is the therapist right for you?
Signs of a good therapeutic relationship:
- You feel safe
- You feel heard
- You trust the therapist
Give the relationship time – 2–3 sessions is usually enough to evaluate. Changing therapists is normal and nothing to feel guilty about.