Getting Started with Therapy

PUBLISHED Mar 24th, 2025 & UPDATED ON Mar 24th, 2025

Starting therapy can be overwhelming. We know — because we’ve been there too. You may be asking yourself: Where do I even begin? How do I know which therapist is right for me? What can I expect?

You don’t have to answer all these alone! Here is your go-to guide on everything you need to know at the beginning stages, so you can be one step closer to supporting your mental health needs.

How to pick your therapist

Your relationship with your therapist plays such an important role in your therapy journey, so you may wonder… how do you pick an ideal therapist?

Choosing a therapist is a personal decision, and will look different for everyone! Here are some things to consider:

• Does the therapist have experience/specialties in dealing with my concern(s)?
• When reviewing the therapist’s profile, do I feel a sense of comfort? Do I like how they communicate? Do I get a sense that they’ll meet me where I’m at and support me in the way I need to be supported?
• Does their availability match my needs?
• Does this therapist align with my personal preferences? (ex: same lived experience, age, gender, etc.)
• What modalities does the therapist offer? (Note: If you’re unsure what modalities are/what works for you (ex: Cognitive Behavioural Therapy, EMDR, etc.), your therapist is there to figure that out for you based on your goals. In addition, you can always ask our team for some insight and we can help!)

Everyone is unique, so it’s totally okay to trust your instincts throughout the process when finding an ideal fit. If you need assistance in finding your match or need to move forward with a re-match, our Studio Coordinators are there for you!

Booking an appointment

After you select your therapist, the next step involves booking your appointment! If you’re unsure when you should book, it’s important to think about what time works best for your schedule. At DiveThru, we have daytime, evening and weekend appointments for flexibility.

We understand everyone has different booking preferences, and we accommodate that at DiveThru! You can book online through our portal, reach out via email or give us a call.

Preparing for the first session

If you’ve never done therapy before, you may be wondering if there’s anything you need to do before your first session.

The only required task typically includes completing consent and intake forms — these help give your therapist a chance to get to know you more, as well as provide insight into all the important information you need to know prior to your session. At DiveThru, you’re able to complete these within the DiveThru app.

Some clients find it helpful to prepare for their first session by reflecting on questions like:

• What are my therapy goals?
• What questions do I want to ask my therapist?
• What am I comfortable sharing at this time?
• What will indicate that therapy is successful for me?
• What am I hoping therapy will be like?

Of course, you don’t need to know the answers to these questions, but they can be helpful to reflect on!

The first session

Once you’ve booked your appointment, it’s totally natural to be looking for insights from your very first session. To help you understand what to expect with sessions, here’s a helpful breakdown:

In your first session, you and your therapist will introduce yourselves, and your therapist will walk you through the consent form — we prioritize informed consent, so we go over all information to ensure all parties understand before getting started and give time to ask any questions or get clarification. From there, your therapist may ask you what brought you to therapy, explore your therapy goals and share how they approach therapy. You’ll also work on getting to know one another better. Your therapy journey is your own, so you can share as much or as little as you want during this session.

The first session will likely feel different than the following sessions, as it is more about getting to know you and less about diving into things therapeutically! You have time to get comfortable, ask questions, and share your fears and concerns so your therapist can help ease your mind and better shape your therapy journey. You’re also welcome to share feedback at the end of the first session regarding how they felt and ask any lingering questions they may have.

Ongoing sessions

Your ongoing sessions are when you start to go more in-depth with what brought you to therapy. They will ask questions, provide insight or strategies, potentially challenge you and use different therapeutic approaches. Your therapist may also actively ask for feedback, but please know that feedback is always welcome. Your therapist is there to support you in a way that works best for you. They will help you work towards your goals, and you can use your sessions to explore what would be the most beneficial to you at any time.

Read More: Common Therapy Concerns, Therapy FAQs,