Walking into your first anxiety therapy session can feel overwhelming. When you’re already managing anxious thoughts, it’s easy to wonder what you’ll talk about, whether you’ll connect with your therapist, or if therapy will actually help.
Anxiety therapy in Chicago offers structured, evidence-based approaches to help you manage anxiety symptoms – worrying before the session itself will only lead to more stress.
At Nexum, we help clients connect with the very best anxiety therapists in Chicago. Through helping hundreds of people find help, we have a very good idea of what you can expect in your first session.
This guide will tell you what to expect in your first session, how to manage anxiety around the session itself, and much more – let’s get right into it.
What Therapy Is and Is Not
Therapy is a collaborative process between you and a trained therapist.
It’s important to understand that therapy isn’t a quick fix to anxiety, and that the process will take time.
Your therapist will guide you through your anxiety, where it comes from, and give you the tools you can use to face it.
Types of Anxiety Therapy Available
Anxiety therapy isn’t a one-size-fits-all type of deal. Your therapist may use several methods to help you deal with your anxiety:
- Cognitive Behavioral Therapy (CBT) is the most researched and effective treatment for anxiety disorders. It helps you spot distorted thinking patterns and swap them for more balanced perspectives.
- Exposure therapy works well for phobias and panic disorder. You’ll work with your therapist to safely confront anxiety-producing situations, but always in a gradual, controlled way.
- Acceptance and Commitment Therapy (ACT) is another approach. It teaches you to accept anxious thoughts and feelings instead of fighting them, while focusing on actions that matter to you.
Other approaches in Chicago include psychodynamic therapy, which digs into how your past shapes current anxiety patterns. There’s a lot out there, honestly.
Therapy Options: In-Person and Online
There are many options for both in-person and online anxiety therapy in Chicago, and the choice between the two depends on your personality and what you might have tried in the past.
Our recommendation here is to reach out to an ideal therapist via our search tool, and then go from there.
In-person therapy can be better for some people, while others prefer the comfort of their own home.
Getting Started: Before Your First Session
Taking steps before your first anxiety therapy session can help you feel more prepared. It also cuts down on that sense of uncertainty.
Selecting the Right Therapist in Chicago
Finding the right therapist is half the battle, and that’s where we can help.
At Nexum, we help clients find the right therapist for their needs, whether that be anxiety, OCD, couple issues, or anything else.
Regardless of choosing Nexum or not, the following things still apply when trying to find a therapist:
- Read past reviews carefully.
- Check their qualifications.
- Make sure they have experience with the issues you are looking to resolve. In this case, anxiety.
- Check availability to make sure the schedule works for you.
Once you’ve chosen your therapist, it’s time to prepare for the first appointment.
Preparing for Your First Appointment
Bring your insurance card, photo ID, and a way to pay. Most therapists send intake forms ahead of time – fill them out and return them promptly if you can.
Jot down the main things you want to discuss: specific anxiety symptoms, situations that trigger you, and how anxiety impacts your life. Note any medications and any previous mental health treatment.
Think about your therapy goals, even if it’s your first time. What would you like to change or improve? The more specific you are, the easier it is for your therapist to help you set a direction.
Navigating First Session Anxiety
Feeling anxious before starting therapy is completely normal. Most people experience it, both physically and emotionally.
Understanding what causes these nerves – and learning a few tricks to manage them – can help you walk in with a bit more confidence.
Normalizing Pre-Session Nerves
First session anxiety is completely normal. So, if you notice that you are starting to get worried before the session, be gentle with yourself and understand that this isn’t anything to worry about.
Remember that your therapist will see this every day, and they know it is just part of the process.
Feeling nervous doesn’t mean you’re weak or that therapy won’t work – it just means that you are taking it seriously.
Common Concerns and Misconceptions
Lots of people worry they’ll be judged for their thoughts or past experiences. Licensed therapists are trained to be non-judgmental and keep everything confidential.
Some people think they need to have their problems perfectly articulated or know exactly what to say, but this is simply not true.
You also don’t have to share everything right away. Take your time.
Another myth is that therapy only works if you cry or have big breakthroughs on day one.
The truth is that real progress is gradual and looks different for each person.
Strategies to Manage Your Anxiety
Write down three to five concerns or goals before your appointment. If you go blank in the session, you’ll have something to reference.
If you have an in-person session, arriving 10 minutes early to handle paperwork and get used to the environment is a great idea.
Remind yourself: your therapist expects you to be nervous. Awkward pauses or emotional reactions are totally fine.
If you need to take some deep breaths, that is completely normal.
What to Expect During Your First Anxiety Therapy Session
Your first session is all about gathering information and starting to build a foundation for treatment. The therapist will ask questions about your experiences and work with you to identify some initial goals.
Initial Assessment and Questions to Expect
The intake session usually runs 50-60 minutes. Your therapist will collect basic information and talk about your anxiety.
Expect to go through how it started, common triggers and trauma, and how it affects your life.
Keep in mind that each session will be completely unique to you, and may not always follow the same structure.
It’s also very common to be asked about previous mental health treatment, your current medications, and whether you have a support system.
Other questions might cover your physical health, substance use, and family history of mental health issues – but again, this can vary depending on who you choose.
Establishing Treatment Goals
Together, you’ll set specific, measurable goals based on what you shared. Maybe it’s reducing panic attacks, managing worry, or getting back to things you’ve been avoiding.
Your therapist will explain their approach – CBT, exposure therapy, or something else – and discuss how often you’ll meet. You’ll talk about what progress could look like in the coming weeks.
Goals should reflect your priorities. As you move forward, your therapist will check in and adjust goals as needed.
After Your First Session: Next Steps and Ongoing Progress
The first session lays the groundwork. The real changes come in the sessions that follow, as you process what happened and settle into a routine.
Processing Your Experience
Take some time after your first session to reflect. How did you feel during the conversation? What topics stood out?
You might notice certain emotions surfacing hours or days later. That’s pretty common.
Write down any questions or concerns that come up between sessions. It’s easier to remember them if you jot them down.
Consider whether the therapist felt like a good fit. It’s normal to feel unsure after just one meeting, but hopefully you sense at least some comfort or hope.
If something felt really off, it’s okay to look for a different therapist. You deserve someone you can trust.
Your nervous system might feel a bit activated after talking about anxiety. Try grounding techniques your therapist suggested, and be gentle with yourself as you adjust.
Planning Future Sessions
Your therapist will recommend a session frequency based on your needs. Most people start with weekly sessions, but sometimes it’s twice a week or every other week.
Some common session schedules include:
- Weekly
- Biweekly
- Twice weekly
It all comes down to what you need, and the right therapist will let you know your options and which would work best.
Adjusting Therapy to Your Needs
Your therapist will tweak their approach depending on what actually helps you. After a handful of sessions, they might bring up specific anxiety techniques – exposure therapy, cognitive restructuring, mindfulness – whatever seems to fit your symptoms.
If something doesn’t feel right, then don’t be afraid to look for another therapist. It’ actually quite rare for the first therapist you work with to be an instant perfect fit.
Unsure Where to Start?
If you’re not sure about the process of finding a therapist in Chicago for anxiety, then feel free to get in touch with our team.
We help hundreds of people find the right therapist for their needs.