Starting therapy for the first time — or after a long break — can bring up a mix of emotions, from excitement and curiosity to nervousness. If you have questions about the process, your provider, or what to expect, this guide will help you feel more prepared and at ease as you begin your journey.
Scheduling Your First Session
Once you’ve chosen a provider, schedule your session for a time when you can have at least an hour in a quiet, private space. If possible, allow some buffer time afterward in case you need time to process emotions before jumping back into your day.
Therapy is a space where you can bring up anything you're feeling, including nervousness, discomfort, or even uncertainty about being there. These emotions often hold valuable insights and can guide your healing process. If any feelings become overwhelming, your provider will provide tools to help manage them.
You'll receive an email and text with your virtual session link when it's time for your appointment.
Preparing for Your First Session
Reflect on the change you want to see.
Most people seek therapy because they want change — whether that's reducing stress, improving relationships, healing from past experiences, or gaining clarity about life's direction. If you've been in therapy before, think about what worked and what didn't, and share that with your provider. If you're unsure what to focus on, that's okay — your provider will help you figure it out.
Create a list of any questions.
It's normal to have questions about therapy or your provider's approach. Consider asking:
- How do you typically structure sessions?
- What therapeutic methods do you use?
- How will we measure progress?
Complete your mental health assessment.
Before your first session — and before most sessions going forward — you'll be prompted to complete a brief mental health assessment. This helps your provider understand how you're doing and tailor your care to your current needs. The assessment takes about 2–3 minutes and can be completed ahead of time through the link in your appointment reminder or on your Tava home page. For virtual sessions, if you haven't completed it before joining, you'll be guided through it in the waiting room.
Set up your space.
To ensure a smooth virtual session:
- Log in 5–10 minutes early at care.tavahealth.com/live-session to check your internet connection
- Use Google Chrome for the best experience and close unnecessary tabs and apps
- If using Wi-Fi, sit close to your router or use an Ethernet cable for stability
- If on a phone, fully charge your battery to avoid interruptions
- Position yourself with good lighting (light in front of you, not behind)
- Keep a pen and paper nearby to take notes for reflection after your session
Keep expectations flexible.
Therapy doesn't always look the way you expect. The first session often focuses on information gathering, where your provider asks about your history, current challenges, and goals. While you may be eager to dive into deep topics right away, this initial session helps lay the foundation for meaningful progress.
Continuing Your Therapy Journey
Stay consistent.
Therapy is most effective with regular sessions — whether weekly, biweekly, or monthly. Consider scheduling sessions in advance and setting calendar reminders to keep therapy a priority. If you need to reschedule, do so at least 24 hours in advance to avoid late cancellation fees.
Communicate openly.
Therapy is a judgment-free space where honesty is key. The more open you are, the more helpful your provider can be. Research shows that the provider-client relationship is the biggest predictor of success in therapy. If you have concerns about your provider's approach, bring it up with them — it can strengthen your working relationship.
If, after a few sessions, you don’t feel like the fit is right, you can switch providers at any time through your Tava account.
We are here to support you on your journey to becoming your best self. Reach out to us at client-support@tavahealth.com, or via chat at care.tavahealth.com anytime.