What do I say in my first therapy session?
A one-page note for your first session: why you’re there, what you want, and what to ask the therapist.
- When to use
- In the days before a first appointment with a therapist or counselor, when you don’t know where you’d begin.
- Time
- 10 min
- In the pack
- Before the appointment
Read this first
This prepares you for a therapist. It isn’t therapy. If you’re in danger or thinking of harming yourself, call local emergency services or a crisis line.
The prompt
I have my first session with a therapist soon and I don’t know where to start. Don’t play therapist, don’t analyze me and don’t suggest what I might have. Help me prepare. Ask me up to six questions, one at a time, about what made me book it, what I’d like to be different, and what feels hard to say out loud. Then write a one-page note I can bring: three sentences on why I’m here, two or three things I want from therapy, one thing I might be tempted to leave out, and five questions to ask the therapist about how they work. Use my words, and mark any line that is your wording, not mine. If anything I say sounds urgent, tell me to contact local emergency services or a crisis line.
Open in
- Open in ChatGPT. You press send Copies, then opens Last used
- Open in Gemini. You press send Copies, then opens Last used
- Open in Claude. You press send Copies, then opens Last used
- Open in Grok. You press send Copies, then opens Last used
- Open in Copilot. You press send Copies, then opens Last used
- Open in Perplexity. Runs right away Copies, then opens Last used
More assistants
- Open in Meta AI. You press send Copies, then opens Last used
- Open in Le Chat. Runs right away Copies, then opens Last used
- Open in DeepSeek. You press send Copies, then opens Last used
- Open in Duck.ai. You press send Copies, then opens Last used
- Open in Google AI Mode. Runs right away Copies, then opens Last used
DreamPrompter is independent of every assistant listed here. Your prompt goes from this page to the one you pick, and nowhere else.
Tell us it worked.
Ran it and got something you could use? One tap, no account. It is how the next reader knows what to try.
On which AI?/Optional
- By assistant
- ChatGPT
- Gemini
- Claude
- Grok
- Copilot
- Perplexity
- Meta AI
- Le Chat
- DeepSeek
- Duck.ai
- Google AI Mode
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