Therapy is an important part of mental health care. Working with a therapist can be an effective way to treat chronic mental health conditions, such as anxiety, depression, or trauma, and everyday concerns, such as relationship problems, stress, and burnout. You can also seek therapy during difficult times, such as after a death, through a divorce, or during an election.

In therapy — which you may also hear called “psychotherapy” or “talk therapy” — you meet with a mental health professional individually or in a group setting to discuss your concerns and get support for to identify and achieve your goals. . According to the American Psychological Association (APA), there is a 75% success rate. for those receiving psychotherapy.

Regardless of your reason for considering therapy, if you’re just making your first appointment, it’s important to do some work beforehand. Preparing for your first therapy appointment can help make your session smoother and less stressful so you can get the most out of your time with your provider. Here are five key tips on how to prepare. For more help, here I am best mental help apps.

Read more: Online therapy vs. in person: what you should know

Five steps to take before your first therapy session

Scheduling your first therapy session with a new mental health professional can be anxiety-inducing, especially if you’ve never had counseling before. After all, you’re likely to open up about deeply personal thoughts and feelings. Remember, therapy is most effective when you’re open and transparent with your therapist, which means you’ll need to be vulnerable—and it’s okay to feel uncomfortable at first.

Preparation can create a sense of safety, security and comfort. To prepare, follow these tips to get the most out of your therapeutic journey.

Gather important documents

Before doing any mental or emotional reflection, take a few minutes to be practical and gather relevant documents such as insurance information, medical records, notes from a previous doctor or therapist, and a list of current medications and previous. Previous records and medications can help your new therapist better understand your situation and why you are seeking therapy.

If you have insurance, research what your plan will cover — including the number of sessions — and thoroughly review network providers to make sure your out-of-pocket copay is as low as possible. Not all health insurance plans cover therapy or psychiatry. To find out, review your plan or call your insurance company.

Reflect and organize your thoughts

Before your first appointment, take time to think about why you are in therapy and what you hope to get out of it. This is also a good time to reflect on your recent thoughts and feelings to notice any patterns or concerns you would like to address. This reflection can help you better articulate your feelings, organize your thoughts, and provide a good starting point for conversation during the session.

It may be helpful to keep a journal or notebook specifically for therapy sessions. This can help you document your thoughts between sessions, write down questions to ask the provider, and take notes during sessions.

Prepare questions

Not only should you be prepared for your provider to ask you questions, but you should also be prepared to ask questions of your provider. All therapists have different approaches and methods, and that means you won’t necessarily connect with every provider. Ask questions to understand whether you want to continue booking sessions with that provider or consider switching.

Some important questions include:

• Do you have experience with cases similar to mine?
• What types of therapies do you offer?
• Do you offer online therapy, in-person therapy, or both?
• What is the best way to communicate between sessions?

By asking questions, you’ll be more likely to determine if the therapist is a good fit for your needs and goals.

Set realistic goals

Set realistic goals for what you want from your sessions. It’s essential to think about what you want to get out of therapy to guide your discussions.

To set goals, think about your priorities, whether it’s improving relationships, treating chronic mental health conditions, or fostering personal growth. Make sure your goals are achieved within a reasonable time frame, which will help you stay motivated, encouraged and on track. Once you’ve planned these goals, share them with your therapist. They will be able to help you refine them, ask questions, give you feedback and develop a work plan to achieve your goals.

It’s also important to track your progress. Whether it’s through journaling or reflecting, it’s good to recognize how far you’ve come and celebrate your growth when you reach a goal.

Set your location for online therapy

If you are doing therapy online rather than in person, decide in advance where you will take the call. Be sure to select a quiet location with good lighting and minimal distractions.

You should also choose a comfortable chair and clothing, as many therapy sessions last an hour. Any discomfort or distraction could affect your session.

You are ready for your first session

Remember that your first therapy appointment is often just about introducing yourself to your provider and building a relationship. There’s no need to go in with all your goals and talking points fully planned because your therapist is there to guide the discussion and lead you through your journey.

For more, learn about them four free ways to improve your mental health and the the best online therapy services.