What to expect at your first therapy session —
a Headway Guide
Whether you're new to therapy or meeting a new provider, here's everything you need to know to feel prepared and confident for your first session.
Finding the right therapist
Finding the right therapist is like finding a good friend — someone who listens, understands, and guides you through life’s challenges.
The journey begins with thorough research. Online profiles and reviews can provide valuable insights into a therapist’s qualifications and experience. Consider the therapist’s specialties, therapy formats, and modalities.
Specialties
If you are seeking help with anxiety, look for a therapist who has experience and training in treating anxiety disorders. This ensures that you receive the most effective and tailored support.
Formats
Some people prefer in-person sessions, which can provide a more personal and immediate connection. Others may find online therapy more convenient, especially if they have a busy schedule or live in a remote area.
Modalities
Different therapists use various therapeutic approaches, such as Cognitive Behavioral Therapy (CBT), Psychodynamic Therapy, Dialectical Behavior Therapy (DBT), or Mindfulness-Based Therapy. Research these modalities to find one that resonates with your needs and goals.
By taking the time to choose the right therapist, you set the stage for a productive and supportive first therapy session.
If you’re ready to take that first step, find a therapist on Headway.co.
How to schedule your first session
- Visit headway.co
- Enter your location and insurance information to see in-network providers
- Browse therapist profiles and specialties
- Choose an available appointment time
- Create an account, or log in if you already have a Headway account
- Add any required information like insurance and payment
- Book your session
- We’ll send you a confirmation email with details for your upcoming session
Looking for help choosing? Headway has a variety of filters available to ensure you find the perfect match:
- Concerns (anxiety, depression, trauma, etc.)
- Modalities (Cognitive Behavioral, Strength-Based, Trauma Focused, etc.)
- Language preferences
- Session availability
- Gender
- Ethnicity
Before your first session
A therapy session isn’t much different than any other session you might have with a doctor, dentist, or other healthcare provider.
Before the initial visit, you may be asked to complete some administrative tasks, such as filling out intake forms — it’s a crucial step that helps your therapist understand your needs and tailor their approach accordingly.
These forms are designed to gather essential information about your background, medical history, and the reasons you are seeking therapy, and may include:
- Intake form: Includes basic personal information and contact details.
- Medical history form: Asks about physical and mental health history.
- Diagnostic assessments: Evaluates mental health conditions and needs.
- Demographic information form: Collects background information like age and occupation.
- Release of information form: Authorizes sharing of therapy records.
- Privacy policy form: Explains how your information is protected.
- Crisis plan form: Questions about support system and crisis plans.
During your first session
During your first session, you’ll get to know your therapist and discuss your goals. They will also gather more detailed information to tailor your treatment plan.
They may ask you questions that will help them best understand:
- Your preferred name and pronouns
- Current challenges bringing you to therapy
- Symptom duration and intensity
- Previous therapy experiences
- Your support system and coping mechanisms
- Cultural, spiritual, or religious factors important to your care
- Specific goals and desired outcomes from therapy
It’s okay if you don’t know, or haven’t thought about, answers to some of these questions. Sharing this personal information with a provider you’re meeting for the first time can be difficult. You’re able to share as much or as little as you’d like.
It’s important to remember that the initial session is also a mutual assessment. Just as your therapist is getting to know you, you are also evaluating whether they are the right fit for you.
After your first session
It’s normal to have a mix of emotions—excitement, relief, and even some anxiety. These feelings can provide valuable information about how you connect with your therapist and whether the therapeutic relationship feels right for you.
You might not know right away if your therapist is a good fit. It’s important to give yourself some time to process the session and consider how you felt during and after the conversation. Did you feel heard and understood? Were you comfortable sharing your thoughts and feelings? These are crucial factors in building a strong therapeutic relationship.
If you have any doubts or concerns, it’s perfectly okay to be open and honest with your provider. Communication is key, and your therapist should be receptive to your feedback. They may be able to address your concerns or make adjustments to better meet your needs.
If, after some reflection, you decide that the therapist isn’t the right fit for you, it’s entirely okay to look for a new provider. Don’t be discouraged if the first therapist you meet isn’t the one you continue with. Many people try several therapists before finding the right match.
If you’re feeling like you want to try a new provider, you can always reach out to Headway’s support team or browse other available providers on Headway. We’re committed to helping you find the right fit.
Getting help
Headway is here to provide the support you need.
Find answers to common questions from Headway clients
If you're already a client on Headway, you can review your latest benefits here.
For additional questions about compliance or Headway in general, contact our support team.
Disclaimer
This document should be used for general informational purposes only. The contents do not constitute legal or health advice and should not be used as a substitute for advice from legal counsel or a medical professional. Use this page as a reference guide, not as a definitive source of information regarding health insurance plans.