**What to Expect When Coming to Your First Duality Psychology Appointment**
So, you’ve decided to take the first step and schedule your first psychology appointment—well done! It’s completely normal to feel a mix of emotions, whether it’s excitement, curiosity, nervousness, or even a little defeated. After all, opening up to someone new can feel vulnerable, or you might hold beliefs like "I should be able to feel better without professional help". Whatever you may be feeling, you're not alone and I've got you.
Here's a guide to familiarize yourself with the process and make it as comfortable as possible.
Before Your Appointment
All paperwork will be sent to you electronically prior to your appointment with information on how to find the clinic and other logistical questions you may have. I also have an FAQ page on my website so you can feel confident with information.
I know paperwork isn’t the most exciting, but it is the foundation to us building a safe relationship together. It helps me to work out if I'm the right person to help you, I share relevant information about the business' processes, and for you to understand your rights and responsibilities as a client of the service. With all of that out of the way prior to your first appointment, we get to focus on what matters most to you during your first appointment.
A Calm Welcome
When you arrive, you’ll be greeted with a waiting space designed with your nervous system in mind. Dim lighting, soothing smells, gentle music, soft pillows and a self-service tea bar. Make yourself comfortable and take this opportunity to settle into the space. Allow yourself to let go of your to-do list, where you were and all the things that had been happening and all the things you need to get to after your appointment. Allow yourself to just be present. When it is the time for your appointment, I will greet you in the waiting room.
Building Connection
The first session is all about building a connection and learning about each other. I will ask questions about what brought you in, your goals for therapy, and a bit about your background (like your relationships, work, hobbies, culture, upbringing and overall well-being). You don’t need to have all the answers right away—this is just the start of a conversation.
Think of it like meeting a new teammate. You’re both working together to understand what’s going on and how (and if) therapy can help. If there’s something you’re not ready to talk about yet, that’s okay too. We can set the pace together.
No Pressure to “Get It Right”
Some people worry they need to prepare for their first session or have everything figured out before they walk in. Not true! There’s no “right” way to do therapy, and you don’t need to have all the answers -- that's what therapy is for. A big part of therapy is inquisitive enquiry, where the asking of a question is more important than the answer.
A Collaborative Plan
By the end of the session, we will start to discuss a plan for moving forward. This might include setting some broad or specific therapy goals, whether our work together is more strategy-focused or something else, we may decide we need more time to get to know each other before a specific goal or type of therapy is decided or simply scheduling your next session. Therapy is a collaborative process, so your input about what you need and think might work best for you is always valued. However, you may not yet know the style of therapy that might resonate with you and that's okay. It's okay to go with the flow and give feedback a little later in therapy about how you are finding the process.
A Little Homework (Maybe!)
Depending on your goals, I might suggest a small task or reflection to work on before your next session. Don’t worry—it’s not like school! This is just a way to help you start applying what you’ve discussed in session to your everyday life.
The Aftereffects of Therapy
The first appointment (sometimes 1-2 sessions) can feel like a huge download, or a big vent session to a friend. You may feel better because you've been able to get a lot off your chest, you may feel anxious that you have said too much, you may feel disappointed that not a lot has changed and you don't feel any better, and often you may feel worse because you've had to face all the thoughts and feelings you've been trying to push away. There is no 'right' way to feel after therapy. Though, it's worth noting that a lot of people have a misconception that therapy is easy, and you should feel good after every session. That's not true, in fact, good therapy can be quite draining, and you may feel a kind of 'therapy hangover' to the next few days.
A Chance to Reflect
After your session, take some time to reflect on how it felt. Did you feel heard and understood? Did the psychologist’s approach feel like a good fit for you? It’s okay if it takes a session or two to feel fully comfortable, but it’s also important to trust your instincts. If something doesn’t feel right, raise it in session — more often than not these conversations enrich the therapeutic relationship.
Final Thoughts
It is daunting for many to start therapy and can bring up a myriad of feelings. As your psychologist, I'm here to walk alongside you in this process.
If you have any questions before your first appointment, don’t hesitate to reach out. I can't wait to meet and work with you.
For more mental health related information, check out Duality Psychology's Instagram:
Comments