First Time Therapy: What To Expect and Free Therapy Resources
Written By: Grace Mintun
Date: April 8, 2025
Toa Heftiba on UnsplashSo, you decided you want to start therapy. Now what?
So you finally stopped ignoring the niggling feeling in the back of your mind and decided that you would benefit from speaking with a professional. Good for you! Everyone can benefit from at least a little bit of therapy in their lives, and I’m proud of you for taking the first step. Now that you’ve overcome the hurdle of admitting you would like to start seeking help, you may not know what to do next. Let’s find out!
First things first, do you have insurance? Whoa, you say, that’s a loaded question. There are options for therapy no matter your insurance. Do not let your insurance coverage discourage you from pursuing care. For those without insurance coverage, here are some ways you can find free therapy resources:
First up, use Google to search “free therapy resources.” While looking through options, filter to find providers specific to your surrounding areas first. There may be a community care option or community service boards that offer free services. They normally have group therapy, warm/hot lines, and places available that take walk-ins where you can do same-day assessments to be connected with even more resources. Check if you have therapy through your workplace EAP or similar programs. Sometimes local charities, community health centers, or religious centers provide support groups or free to low-cost therapy sessions. If you qualify for Medicaid, I would highly consider applying as most plans now cover mental health resources, such as therapy, alongside other things. It isn’t taboo and is a good option to try. Third, there are 24/7 hotlines that are good for a crisis. Fourth, online resources are wonderful such as 7 Cups, Bliss, TherapistAid worksheets, BuddyHelp, eTherapy Pro, BlahTherapy to text chat with others, iPrevail to have a live chat with others, FreeOnlineTherapy for a seven day free trial to see if therapy is right for you, and other free worksheets from Positive Psychology if you feel like doing a deeper dive into your mind by yourself. Fifth, there is always the option to pay out of pocket. Some therapists offer a sliding scale of payment depending on income or financial status. You can find this information by calling their office or checking their website. Online therapy resources, such as BetterHelp, are a good place to start, as their costs are lower in general.
Now, if you have insurance, the therapy world opens up to you a little more. I personally believe that therapy shouldn’t be behind a paywall, but until we can change the world we live in, those of us who have navigated the system before can at least give advice on what to do to get the best care. I recommend going to PsychologyToday and browsing around, although there are also tons of other websites you can use as well. There are a lot of options of therapists, so use the filters to pick what works best for you. Start with insurance. Pick your specific insurance plan in this section. Then use the filters to pick the other important stuff: telehealth vs in-person, specialties, gender, what they’re allied with (LGBTQIA+, veterans, etc.), age of client, and language. If you know what kind of therapy works best for you, you can pick types of therapy and modalities if that tickles your fancy. Then you pick a few that seem like a good fit and either call their office or send an email. Make sure they take your insurance and that they are taking new patients, and then set up an appointment. Now that you have that set up, let’s talk about what you can expect in a first time appointment.
“Therapy is for everyone. It doesn’t matter if you have serious trauma or if you just want to talk through some life challenges or anxieties. It isn’t taboo, it doesn’t mean you’re broken, and needing it isn’t a sign of weakness. You should be proud of yourself for taking care of your mental health in this way. ”
Normally, they will send you a link in your email to a patient history form to fill out, just like with any other doctor’s office. Some people get embarrassed by how they feel and lie on this form. Don’t do that; they are not judging you, I promise. They just want to know where you are mentally so they know where to start treatment and can meet you on your level. It will normally have a place for you to tell your history, your family history, and an assessment about the state of your mental health currently. Once you fill that out, you’ll email it back to the receptionist and you’ll wait for your scheduled appointment.
The day of your appointment is here. Yay! You’re getting help! They’ll ask about the sheet you filled out, and don’t be afraid to flesh out more of what was in the sheet. Talking is good. Don’t be afraid to open up. Therapists are good listeners, trained to give good advice and use modalities that help you process things in the most helpful way for your mental health. The therapist will also ask more specific questions about why you pursued therapy. All responses are valid. The therapist will be taking notes, but this isn’t a scary thing. It’s just to remember for next sessions because they see a lot of people in a week. They won’t share these notes with anyone unless you give them permission to. They’ll also open up the floor for you to ask them questions. At the end, they’ll ask what kind of timing you can both agree on to work best (once a week, twice a month, etc.) and then schedule a next appointment. Then voila! Your first appointment is done and you officially have started your therapy journey.
Don’t be afraid to “shop” around for therapists, sometimes it can take a bit to find your good fit. You’re testing them out to see if you feel safe and comfortable and heard. You have agency here. Now, not every therapy session will feel completely comfortable, as sometimes you may discuss uncomfortable topics, but overall, you should feel safe and secure with your therapist and like you can tell them anything.
Therapy may seem daunting, but I hope with this guide, it’s a little less scary and a little more approachable. Therapy is for everyone. It doesn’t matter if you have serious trauma or if you just want to talk through some life challenges or anxieties. It isn’t taboo, it doesn’t mean you’re broken, and needing it isn’t a sign of weakness. You should be proud of yourself for taking care of your mental health in this way.
Written by: Grace Mintun
About the author: A writer and Twitch streamer dedicated to promoting kindness and breaking down stigma around mental health and disabilities!
Tags: Therapy
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