What to expect from your first therapy session with a BIPOC Anxiety Therapist in Los Angeles, CA

You have made your appointment with a therapist in Los Angeles for anxiety, and now it becomes real…you will begin therapy. There is a rush of preoccupied thoughts and questions.

How will the first session go? How long will it take to start noticing change and feeling better?   What will others think?

Let us take some advice from Dave from Gilmore Girls, because at times he is wise…and this is one instance. If you are feeling nervous, taking deep breathes help.

Take a deep breath. Inhale for 5 seconds…. Exhale for 8 seconds. Inhale for 5 seconds….. Exhale for 8 seconds. Do this a couple of times until you feel like the rush of thoughts have been minimized.

Once ready, continue on for some great tips to take with you for your first therapy session for anxiety:)

Keep in mind, it is normal to have these thoughts and concerns with your first therapy session, even if it is not the first time in therapy. It is okay to feel nervous. Therapy has become more talked about, but nonetheless there are still strong feelings around the validity of it. - ‘Terápia es para locos’ ‘Por que vas a hablar con un extraño’ ‘eso no va ayudar’ ‘Erés debil.’ - These are just a few examples that I have heard and continue to hear, even working as a therapist.

It is battling preoccupied thoughts around judgement from family and the anxiety with beginning your healing journey. Of course you are going to feel uneasy and nervous. Especially around new situations or experiences, ones that have been instilled in you to be wrong. So, what can help? Doing research to have more answers and to further normalize therapy. It can be through someone you know that has gone through therapy, social media of people like you talking about their experiences in their first therapy session or therapists addressing questions. Allow me to help you through your feelings of nervousness by providing information to help answer some common questions.

Anxiety Therapist in Los Angeles

Question #1: What will happen after you decide to schedule?

For anxiety therapy and therapy in general, you will be sent over paperwork to fill out around the therapist’s policies, attendance policy, how your information is kept confidential, and how payments are handled. I utilize a system called Simple Practice that is HIPPA compliant which translates to secure communication. Each client has a portal where they go sign in through a link sent over to their email, and clients can sign their documents. These policies are important to read because it explains how secure your sessions will be and provides information to help ease you on what your rights are with therapy. If there are questions and you feel uncomfortable signing, you can wait until you meet with the therapist to address these questions. For my clients, i provide this option or contacting me directly (keep in mind most therapists have a 24 hour turnaround).

Question #2:What do you need to do to prepare for the first session for anxiety therapy?

Remember when Dave popped up in the top of this blog? His advice is the best on how to prepare for your therapy session. Take a deep breath. The feelings of nervousness will come up, and there may be some sweaty palms or increased heart rate. Breathing will help calm your nervous system. In addition, making sure you have eaten, have some water with you, and sitting in a comfortable place. That is definitely the pro of doing therapy at home, it calms nerves a lot more because you can create a space of comfort and safety to meet your therapist through video.

Question #3:What happens in the first session for anxiety therapy?

This is the intake session. It is very much similar to introductions on your first day of work or school, but with the security of it being with just one person and a person there for you - the therapist. As well, it is talking about what brings you to therapy, the concerns you have, how your daily life has shifted, mental health history - how anxiety has changed, family history - how your family copes and their dynamics, medical history, and may also include relationship history.

Question #4:Will I have homework?

I do not give homework in the first session, the first couple sessions are usually for information gathering and building the relationship with my clients. I focus more on building the comfort and safety. The homework, if incorporated, comes afterwards and always a joint discussion with a client.

Question #5:When will I have my next session?

This is brought up at the end of session on what times are available. I bring up frequency of sessions being weekly and have a consistent spot for clients with same day/time on a weekly basis.

Question #6:What if I don’t like what happened in the first session or I am not sure it is a good match?

It is okay. This can be communicated to the therapist, and perhaps another therapist that they know might be a better fit for you. For myself, I know I am not the right fit for every client and it is really important to acknowledge for yourself this important piece. You can do great work with the right therapist, but if it is not a good match it will be hard to be consistent and get what you really want/need from therapy.

Anxiety Therapist in Los Angeles

Looking for a therapist can seem long at first, but when you finally get through setting your first appointment with someone …everything happens fast and it feels more real. Nothing prepares you for those nerves that come up. I hope with creating this post that it helps. Knowing more information gives more clarity, understanding, and in a small way power in having this knowledge. It creates a cushion..a buffer..for anxiety in your first session.

 I hope these tips help you feel a bit more ready and a little less uncomfortable with your upcoming first session, whether with me or with another anxiety therapist in Los Angeles, CA. If you are still feeling stuck, feel free to call me at (323) 493-6644 for a free 15-minute phone consultation. I’d be happy to hear about what is happening and help direct you to the right person. If you are looking for help with anxiety, you can read more about how I can help here.

I wish you good vibes in finding the right therapist for you in your healing journey!

Ligia Orellana, Licensed Marriage and Family Therapist