Hello there and Welcome Back to The Therapist Diaries! So, you’ve made the leap and booked a therapy session. Whether it’s your very first time in therapy or you’re trying again with a new therapist, that first meeting can bring up a lot of feelings—nervousness, curiosity, hope, or maybe even a bit of dread. All of it is valid. A question people often ask is: What actually happens in the first session? The truth is, there’s no one-size-fits-all answer. Every therapist has their own approach, depending on their training and modality. But no matter the method—CBT, psychodynamic, somatic work, EMDR, or something else entirely—there’s one central goal in that initial hour: to begin building a relationship . Getting to Know You (and Letting You Know Them) Think of the first session less as a deep dive into your biggest trauma and more like the first chapter of a book. The therapist is starting to get a sense of your story—where you’ve been, what’s bringing you in, and what you hope...
Hello and welcome back to The Therapist Diaries! This week has been a lot . Between work deadlines, unexpected errands, and the general chaos of life, my usual self-care routines have pretty much gone out the window. I found myself feeling scattered, irritable, and completely drained by the end of each day—but with zero time (or energy) for anything that felt like a real reset. So I started thinking: What can I actually do in five minutes? Something that’s truly beneficial for my mental health, doesn’t feel like another task , and can fit into even the busiest day. That’s how I came up with this simple, five-step mental health routine. It takes just five minutes total, can be done almost anywhere, and has honestly helped me feel a little more centered in the middle of the mess. If your week’s been hectic too, this might be exactly what you need. Breathe with Intention (1 Minute) Start with one full minute of deep, intentional breathing. Inhale for 4 seconds, hold for...