So You Scheduled a Therapy Appointment… Now What?
First of all—deep breath—let’s name what just happened.
You cracked open the door to something new.
You took a brave, quiet step toward change.
You said yes to help, to hope, to being seen more clearly.
And now...
you’re waiting.
This in-between space—between scheduling and session—is often weirdly loud.
Your brain might be hosting a full-blown symphony of curiosity, dread, relief, doubt, and “Did I overshare on the intake form?”
Let me assure you: you're not doing it wrong.
Most people feel a little tangled up right about now.
Because therapy isn’t just another appointment—it’s an act of vulnerability. It’s putting your name on the waitlist for your own healing.
So let’s talk about what to do with yourself in the meantime, what that first session might look like, and how you can step in with a little less dread and a little more groundedness.
The Awkward In-Between
That stretch of time between your intake call and your first therapy session can feel weird. You might feel:
Relief (“Finally!”)
Panic (“What have I done?”)
Dread (“She’s going to see right through me.”)
Curiosity (“Will she like me? Will I like her?”)
Performance anxiety (“Should I practice crying in the mirror?”)
Existential crisis (“What even is my story?”)
All totally normal.
Starting therapy isn’t like getting your oil changed or going to the dentist. (Though, let’s be honest, some of us avoid both with equal fervor.) Therapy asks something tender of you—your honesty, your memories, your longing. That’s no small thing.
What to Expect in the First Session
Here’s what your first session won’t be:
A cross-examination
A diagnosis-on-the-spot
A deep dive into your childhood... unless you really want to go there right away
Here’s what it will be:
A conversation. About what brought you here.
A chance for me to get a sense of your story, your patterns, and your pain points.
A space for you to ask questions and make sure this feels like a good fit.
A judgment-free zone. You don’t have to be eloquent. You don’t have to impress me. You can say “I don’t know” or “This feels weird” or “Can we come back to that?”
There is no test. There is no wrong way to be you in this space.
What To Do While You Wait
Here are a few things that might help you breathe through the wait:
Get curious instead of rehearsed.
You don’t have to come in with a PowerPoint on your life. Instead, just notice what’s coming up for you. Where are you feeling stuck, numb, raw, or restless lately?
Jot a few notes.
If something bubbles up—a dream, a memory, a moment that hit hard—write it down. Bring it with you. You don’t have to remember everything on the spot.
Resist the Google rabbit hole.
Yes, you could diagnose yourself with six rare disorders between now and your session. But maybe… don’t? Let’s just start with you, not WebMD’s opinion of you.
Rest. Hydrate. Take care of the body that holds your story.
This part’s underrated. You’re preparing for something brave. Let your nervous system know it’s safe to soften.
Tell the scared parts: “We’re just exploring.”
You’re not signing a blood oath. You’re dipping your toe in the water of change. That’s all.
A Final Word
If you’re feeling tender or terrified or unsure if you’re even “therapizable” (yes, I made that word up), know this:
There’s room for all of you here.
You don’t have to come in with a script or a smile. You just have to show up.
And I’ll meet you at the door.
Warmly,
Mia
Your future therapist who’s already proud of you for taking the first step
