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Nervous about your first therapy session? Read this.

Whether you're seeking support for managing anxiety, improving relationships, eliminating depression, or processing past trauma, therapy provides a safe, nonjudgmental, and supportive space for growth and healing. Before diving into your first session, it's natural to feel nervous and uncertain. That's why we've compiled a comprehensive list of factors to consider.

By taking the time to reflect on these important aspects, we hope you'll feel empowered to make informed choices and approach your first therapy session with confidence. So, let's explore these key considerations and pave the way for a meaningful and transformative therapeutic journey...


Before starting therapy, think about what you hope to achieve.

Do you want to work on improving relationships, managing stress, overcoming depression, or coping with grief? Or perhaps you want to develop healthier communication skills, reduce procrastination, or improve your ability to establish boundaries. Articulating these goals will provide direction and focus, allowing your therapist to tailor interventions and strategies to best fit your needs.

For example, if you're dealing with anxiety, think about the specific aspects you would like to address. Is it managing daily stress, overcoming panic attacks, or reducing social anxiety? By clarifying your specific anxiety-related goals, your therapist can help you develop effective coping mechanisms, challenge negative thought patterns, and provide tools to navigate anxious situations.

For individuals who have experienced past trauma, processing and healing are often significant objectives. You might want to understand and manage the emotional impact of trauma, reduce symptoms of post-traumatic stress disorder (PTSD), or develop healthy coping strategies. Communicating these goals to your therapist will enable them to guide you through evidence-based trauma therapies, such as Eye Movement Desensitization and Reprocessing (EMDR) or trauma-focused cognitive-behavioral therapy (TF-CBT).

Remember that goals can be both short-term and long-term. Short-term goals focus on specific issues or challenges you want to address in the immediate future. Long-term goals, on the other hand, encompass broader life changes that you hope to achieve over an extended period. Your therapist will help you break down these goals into manageable steps, creating a roadmap for progress and tracking your development along the way.

Your goals can change throughout the therapeutic journey! As you gain insights, learn new skills, and experience personal growth, you may discover new aspirations or adjust existing ones. Your therapist will continually work with you to reassess and refine your goals, ensuring that your therapy remains relevant and effective.

By investing time and thought into identifying your therapy goals, you take an active role in shaping your therapeutic experience. Clear goals provide a framework for collaboration with your therapist, enhancing the likelihood of achieving meaningful outcomes and fostering positive change in your life.


Therapy is a valuable investment in your mental health and well-being, but therapy can be expensive! It's important to consider the financial aspect and find options that are feasible for you. Luckily, many insurance companies cover mental health therapy, and while it might be more difficult to find an in-network provider, it is certainly possible!

First, check with your insurance provider to see what is covered. When you contact your insurance company, you'll want to ask them for your mental health benefits.

In-network therapists and clinics, like TheraCorp, have a direct contract with your insurance provider, meaning they have agreed to provide services at negotiated rates. When you choose an in-network therapist, you typically pay a copayment or coinsurance at the time of your session, and your insurance company covers the remaining cost according to the terms of your plan. In-network therapists are generally easier to navigate in terms of insurance coverage, as the payment process is typically more streamlined, and you are aware of your out-of-pocket costs upfront.

Out-of-network therapists do not have a direct contract with insurance companies. If you choose an out-of-network therapist, you will typically pay the full session fee upfront and then submit a superbill or invoice to your insurance company for potential reimbursement. It is very important to review your insurance plan to understand your specific coverage details and any limitations or requirements for seeking therapy from in-network providers.

If you do not have insurance or your insurance carrier does not cover mental health therapy, some clinics, including TheraCorp, offer sliding scale rates. You can also consider other low-cost options like community mental health clinics or online therapy platforms.

If you are looking for a therapist in New Jersey, all of our experienced therapists are in-network with most major insurance companies! Feel free to contact us.


It's important to have realistic expectations for therapy. While therapy can be very helpful, it's not a magic fix for all your problems. Recognize that progress takes time and effort and that therapy may not always feel comfortable.

Remember that therapy is a collaborative journey between you and your therapist, and it requires your active participation and commitment. Be patient with yourself and the process, as positive changes often unfold gradually over time. By maintaining realistic expectations and remaining dedicated to the therapeutic process, you can maximize the benefits and growth that therapy can provide.


Therapy can be challenging, so it's important to assess whether you feel ready to start. Are you willing to be honest and open with your therapist? Are you willing to commit the time and energy needed to make progress? Taking the time to evaluate your readiness can help ensure a more beneficial and rewarding therapeutic experience.


Consider what type of therapy might be a good fit for you. Do you prefer a more structured approach or a more open-ended conversation? Do you prefer in person or virtual therapy sessions? Traditional in-person therapy may not be the only option available to you! Many therapists now offer online or teletherapy services, which can be more convenient for individuals with busy schedules or limited access to transportation. Reflect on whether you prefer face-to-face interaction or are open to exploring the virtual therapy option.

It's natural to feel nervous about your first therapy session.

By taking the time to consider important factors like your goals, finances, expectations, readiness, and preferences, you can make an informed choice and increase the likelihood of a positive therapeutic experience.

Remember, therapy is a journey that requires commitment and open-mindedness, and finding the right therapist for you is crucial. Whether you prefer in-person sessions or the convenience of online therapy, TheraCorp offers both options to cater to your needs.


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