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Therapy Session Preparation

Easy 19 items · 20 min
testuser's avatar
testuser Published 6 days ago
Health

This checklist helps clients get ready for therapy by clarifying topics, tracking mood changes, and noting events or patterns to discuss. It’s for anyone attending in-person or teletherapy who wants a focused, efficient pre-session routine.

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  1. Review notes from the last session — Scan previous homework, insights, and any therapist suggestions
  2. Rate current mood on a 1–10 scale — Write the number and 1–2 words describing how you feel now
  3. Track mood changes since the last session — Note days you felt notably better or worse and possible reasons
  4. List specific events or triggers to discuss — Include recent incidents, arguments, or stressors
  5. Note the date and time for each event — Add when it happened to help spot patterns
  6. Describe your thoughts and reactions to each event — Write brief feelings, urges, or behavioral responses
  7. Identify repeating patterns or themes — Look for recurring triggers, relationships, or behaviors
  8. Write the top 3 goals for today's session — Be specific (e.g., get coping tools, clarify a relationship issue)
  9. Choose 1–2 questions to ask your therapist — Include clarifying or follow-up questions about treatment
  10. Prepare relevant documents or notes — Bring medication lists, symptom logs, or journal excerpts
  11. Note any changes in medication, sleep, or appetite — Record dosages, start/stop dates, and noticeable effects
  12. Check tech and privacy for teletherapy — Test camera, mic, Wi‑Fi and confirm a private space
  13. Charge devices and set out water and a comfortable seat — Give yourself small comforts to stay focused during the session
  14. Plan a 5-minute grounding exercise before the session — Use quick grounding to arrive calmer and more present
  15. Practice 4-4-4 breathing as a pre-session grounding step — Inhale 4s, hold 4s, exhale 4s for several cycles
  16. Name 5 things you can see, hear, or touch to ground yourself — Use the sensory list if you feel anxious before the session
  17. Decide whether to discuss especially sensitive topics and set boundaries — Note any topics you want to pause on or handle gently
  18. Prepare brief examples showing how issues affect daily life — Note impacts on work, sleep, relationships, or routine
  19. Tell your therapist or contact crisis services if experiencing self-harm or suicidal thoughts — Reach out immediately if you feel unsafe or in crisis
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