Beginning or returning to therapy can be a nerve-wracking experience. Taking this step is something to be proud of. You are engaging in conscious and intentional work to ask for help and to begin to build a stronger support system and understanding of yourself. While therapeutic experiences differ across practices and providers, we can provide you a glimpse into what you can expect when you begin online therapy here at the New York City Psychotherapy Collective.
Before Your First Therapy Session
First, before any sessions even begin, we offer a free 15-20 minute consultation call. This call is used as a space for you to ask any questions, share more about yourself, learn more about the therapist(s), and discuss logistics (including cost, out of network insurance reimbursement process, and planning a consistent time to meet). If you and the therapist decide that you are the right fit to work together during this call, then you can proceed in scheduling your intake session. The New York City Psychotherapy Collective is an entirely online therapy practice, so you’ll then receive a secure link to log onto for your session. Typically, therapists set up a recurring link so you will be able to use the same one for each session. Additionally, we utilize a HIPAA compliant and secure online portal for billing, scheduling, and maintaining client records. You will receive access to this portal when you set up your first session and there will be a few forms that must be filled out prior to the intake session (payment form, consent form, intake questionnaire, and demographics form).
During Your First Therapy Session
At the New York City Psychotherapy Collective, the intake session is typically fairly structured - this is our first time meeting in the (virtual) therapeutic space, and is used as a way to begin gathering information and creating a clearer and deeper understanding of what you are coming in with and what goals you would like to set. It can be viewed as a preparation session - to get to know each other and to begin to dive into the purpose of the work you will be doing together. Some things that can be expected during the intake session are:
Review and exchange of pronouns
Verification of location and emergency contact
Review of practice policies, including cancellations, no shows, and other standards
Tarasoff Warning, otherwise known as the confidentiality limits
This is the review of confidentiality and the limits to it - your confidentiality will be maintained unless you are a threat to yourself or someone else. Specifically, if you have intent to harm yourself or someone else, we will talk through your options to de-escalate, and if you are having trouble using your strategies, we will find you the right community resources to keep you and others safe.
This is a standard questionnaire that the therapist will walk you through - it is a way for us to get a baseline understanding of how you are feeling and functioning on a daily basis, and to track fluctuations and improvements over time.
Walk through your previously submitted intake questionnaire to gain a deeper understanding of family history, personal history, and current stressors.
Preliminary diagnosis
Often, a preliminary diagnosis will be decided on after an intake session. This can absolutely change over time and is simply used as a way to guide sessions and treatment initially.
Review of future goals for therapy
At the New York City Psychotherapy Collective, goal setting is a collaborative process! This is your time and your wellbeing - your therapist is here to be your advocate and support in whichever way feels genuine to you.
This is an opportunity to outline how you’re hoping to feel as you engage in sessions and what topics you’d like to cover.
Considerations Before Your First Therapy Session
If you’re unsure of what you want to get from therapy, many clients report feeling more focused if they spend a few minutes before the intake checking in with themselves. Here are some questions to ask yourself to prepare:
What has been impacting me lately, maybe on a daily or weekly basis?
How do I feel day to day?
If I imagine myself 6 months from now after being in therapy weekly, how do I hope I will feel? How will I know I will feel that way?
Questions To Ask During Your First Therapy Session
During the intake session, there will be an opportunity to ask your therapist questions. These can be questions about anything! You are not expected to come prepared to sessions or to have any agenda prepped, but if any occur to you during the time in between therapy sessions, feel free to write them down in advance or ask your therapist as they come up for you.
Some common questions we hear are:
What if I don’t know what to talk about?
That’s ok! Often, once you get started conversationally, feelings and ideas will start to flow naturally, and the conversation will materialize. Many clients say, “Wow, I did not know I needed to talk about that today but it just came out.” If you’re truly stuck, your therapist will ask guiding questions so that they can better understand where to go in your session.
What do the structures of sessions look like? Can I get extra structure?
Every therapy session is different, even with the same therapist and client. Part of your therapist’s job is to assess where you are in a given week and respond appropriately. One week you might feel really energized and focused, and your session will cover a number of topics and conclude with homework for next week. The next session, you might come in feeling completely depleted, and need more time for reflection and quiet. Your therapist is trained in noticing these needs and adjusting, and will often name these observations out loud so that you two can collaborate better.
What if I am not ready to talk about a topic or not yet comfortable enough to talk about it?
That is totally ok! Tell your therapist about it and share your worries or concerns - they won’t be offended and, in fact, this can be beneficial to the therapeutic relationship and to the positive impact of therapy for you. Therapy is a collaborative space that is led by the belief that the client is the expert in their own lives - this means that your therapist and you will work together at a pace and towards the goals that you are comfortable with. This is your time and your space and the therapist is there to support and guide you accordingly as the expert in the therapeutic process. Your therapist may explore with you why you’re not comfortable yet to discuss a topic or work with you to create a check in plan to determine when it would be appropriate to begin exploring it - ultimately, however, if you aren’t comfortable or ready yet then your therapist at the New York City Psychotherapy Collective will never force you to talk about a topic.
What if my goals for therapy change?
They definitely will! If we’re doing our jobs correctly, you will come in with initial goals that we make progress towards, and then new goals will arise that either complement those goals or replace them over time. Your therapist will write updated treatment plans as time goes on to keep pace with these changes.
Will I need to be in therapy forever?
Maybe but also maybe not! Some people come in for a clear issue and goal, and once that issue is resolved and that goal is achieved, they feel confident that they can use what they’ve learned across other situations in life. Some people come in for an initial issue but as they dig deeper into their own experiences, they realize other issues have been present and unexamined for a long time. Some people have family dynamics to navigate that are continually present, and other people have past experiences that cast a long shadow over their present and will need longer to untangle and process those things. Some people like to keep a maintenance schedule of meeting monthly or biweekly to hold themselves accountable but don’t necessarily feel they need to meet weekly. Everyone is different but the bottom line is that if you begin therapy, you get to dictate how long you stay in it. We will never try to get you to stay longer than is appropriate for your needs.
What if I Feel Worried About The First Session?
Apprehension about starting something new and vulnerable is totally normal! If you’re feeling worried about sharing in sessions, we recommend making a list of your questions and concerns for the intake session. It can feel calming to put pen to paper and organize your thoughts before engaging in vulnerable work. You can share these with your therapist and communicate about your apprehension, which allows them to support you in the process of opening up during sessions while maintaining your comfort. There is nothing that is too awkward to talk about with your therapist, including sex, substance use, money, and how you feel about your relationship with your therapist. If something isn’t working well, tell us! Our job is to work with you towards your goals, not our predetermined ideas.
What To Expect After Your First Therapy Session?
The intake session is just the beginning of the process. It is the first step in growing comfortable with your therapist and in ensuring that you are working together for you to have a successful therapeutic experience. Following the intake, sessions can flow more freely and have more flexibility. The therapeutic process is meant to be a collaborative experience to ensure a strong relationship, trust, and comfort so that you may progress through the goals you are hoping to reach. There is no right or wrong way or reason to show up to therapy. The first, most important, and biggest step is just showing up - your therapist will meet you there and walk forward with you!
Ready to get started?
Whatever challenge you are facing right now, there is a therapist who is the right fit for you at the New York City Psychotherapy Collective. Contact us here to be matched with a therapist who is right for you and get started today!
Follow the steps below to get started:
Click here to share some information about you so that we can match you with the perfect therapist for your needs.
Have a low-pressure, 20-minute call with your therapist to make sure they are the right fit.
Schedule your first session and start on your journey to feeling better right away.
We offer specialized services for related issues like Anxiety, Depression, LGBTQ Affirming Therapy, and Therapy Specifically for Young Adults. We can help you feel less overwhelmed, more relaxed, and more like the self you want to be.