TheraKonnect · therakonnect.com
First-session prep checklist
Bring this to your first therapy appointment.
Before you arrive
- Write down the three things you'd most like to talk about, in order.
- Note any medications, including supplements and OTC.
- If you've seen a therapist before, note who + how long. Not everything, just the fact.
- Have your CNIC or ID handy for the first-visit paperwork.
- Arrive 10 minutes early. Rushing raises your baseline anxiety.
What the therapist will ask
- What brought you in today?
- How long has this been going on?
- How is it affecting your work / sleep / relationships?
- Any family history of mental-health issues?
- Have you ever thought about hurting yourself?
That last question is standard due diligence. Answer honestly.
Green flags — good fit
- Listens more than they talk.
- Explains their approach when you ask.
- Doesn't make big promises.
- Sets the frame — frequency, likely duration, cancellation policy.
Red flags — book elsewhere
- Interrupts you, or talks about themselves without reason.
- Diagnoses you in the first 20 minutes.
- Recommends a modality you've never heard of without explaining why.
- Makes you feel judged rather than understood.
After the session
Wait an hour before deciding whether to book a second session. First sessions can leave you tired or emotional and both cloud judgement.