Therapy Session Preparation

19 items · Health · Easy difficulty · 20 min

Get ready for therapy with a focused, simple pre-session checklist.

• Review notes from the last session

  Scan previous homework, insights, and any therapist suggestions

• Rate current mood on a 1–10 scale

  Write the number and 1–2 words describing how you feel now

• Track mood changes since the last session

  Note days you felt notably better or worse and possible reasons

• List specific events or triggers to discuss

  Include recent incidents, arguments, or stressors

• Note the date and time for each event

  Add when it happened to help spot patterns

• Describe your thoughts and reactions to each event

  Write brief feelings, urges, or behavioral responses

• Identify repeating patterns or themes

  Look for recurring triggers, relationships, or behaviors

• Write the top 3 goals for today's session

  Be specific (e.g., get coping tools, clarify a relationship issue)

• Choose 1–2 questions to ask your therapist

  Include clarifying or follow-up questions about treatment

• Prepare relevant documents or notes

  Bring medication lists, symptom logs, or journal excerpts

• Note any changes in medication, sleep, or appetite

  Record dosages, start/stop dates, and noticeable effects

• Check tech and privacy for teletherapy

  Test camera, mic, Wi‑Fi and confirm a private space

• Charge devices and set out water and a comfortable seat

  Give yourself small comforts to stay focused during the session

• Plan a 5-minute grounding exercise before the session

  Use quick grounding to arrive calmer and more present

• Practice 4-4-4 breathing as a pre-session grounding step

  Inhale 4s, hold 4s, exhale 4s for several cycles

• Name 5 things you can see, hear, or touch to ground yourself

  Use the sensory list if you feel anxious before the session

• Decide whether to discuss especially sensitive topics and set boundaries

  Note any topics you want to pause on or handle gently

• Prepare brief examples showing how issues affect daily life

  Note impacts on work, sleep, relationships, or routine

• 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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