Taking the Leap: What Your First Therapy Session Might Be Like
If you’re reading this, you’ve likely already done the hardest part: acknowledging that you deserve support. If this is your first time considering therapy, this is for you!
Taking that first step toward therapy can feel like a mix of relief and "what on earth did I just sign up for?" First-session jitters are completely normal. Whether you’re feeling anxious, skeptical, or just plain exhausted, we want to pull back the curtain and show you what happens when you walk through our virtual doors at Mindful Therapy Services.
The "Get to Know You" Phase
Think of the first session as a consultation and collaboration. We aren't going to dive into your deepest memories in the first five minutes. Instead, we focus on:
The "Why Now?": What brought you to therapy at this specific moment in your life?
Your History: A brief overview of your background, relationships, and any previous experiences with therapy.
Logistics: We’ll touch on “admin stuff"—confidentiality, consent, scheduling, and office policies—so you feel secure in how our partnership works.
Setting the Compass Phase
We’re not here to tell you how to live your life; We’re here to help you navigate it and talk about it. During our first meeting, we’ll start identifying your goals.
Do you want to manage anxiety?
Are you looking to heal from a specific loss?
Do you just need a space where you can be 100% honest without judgment?
Identifying these "north stars" helps us ensure that our time together is actually serving you.
Testing the “Vibe" Phase
Research consistently shows that the most important factor in successful therapy is the therapeutic relationship. This first session is your chance to see if your therapist is the right fit for you.
Pro-tip: It is okay to interview your therapist! Ask questions about your therapist approach, experience, or how they handle specific challenges. You should feel heard, respected, and safe, most importantly ask questions.
A Few Things to Remember
You Don’t Have to Have It All Figured Out: You can show up, as is. You can show up quiet. You can show up with a list of notes. There is no "right" way to be a client.
The "Vulnerability Hangover": It’s common to feel a little drained after your first session. Kindly, remember to give yourself some grace after your first session.
Everything is at Your Pace: You are in the driver's seat. If there’s a topic you aren't ready to talk about yet, that is perfectly fine.
Ready to Begin?
If you’ve been hovering over the "book" button, consider this your sign to go for it. Growth usually happens just outside of our comfort zones, and we’d be honored to walk that path with you.
Book your free 15-minute consultation with us:https://www.mindfultherapyservices.net/
Still have questions? Email us directly: info@mindfultherapyservices.net
Mental Health Awareness Month 💚
Mental health is just as important as physical health—yet so many people struggle in silence. #mentalhealthawarenessmonth is a reminder that caring for your emotional well-being isn’t optional—it’s essential.
At Mindful Therapy Services in #chicago, we welcome those starting therapy for the very first time and those returning to continue their journey.
Whether you’re navigating stress, anxiety, life transitions, or simply feeling overwhelmed, you don’t have to do it alone.
We are currently accepting new clients and are here to support you wherever you are in your process.
Your mental health matters. 💚
Contact us: info@mindfultherapyservices.net
Science-Backed. Culturally Attuned. Care.
As psychotherapists, our commitment is simple: provide care that is both clinically sound and deeply human.
We use evidence-based treatments because they work. These approaches are built on years of rigorous research, designed to ensure safety, effectiveness, and ethical care—not guesswork, not trends.
But research alone isn’t enough.
Real healing happens when those proven methods are shaped around you—your culture, your identity, your lived experience.
So that means:
• Grounding our work in approaches with a strong track record of success.
• Holding ourselves to the highest ethical standards.
• Adapting therapy so it feels relevant, respectful, and inclusive of who you are.
Because you deserve more than a one-size-fits-all approach.
You deserve care that is both informed and attuned—where you feel seen, safe, and genuinely supported.
That’s where meaningful change begins.
“Frustration, annoyance, irritation, vengeful, agitation, & rage”
These are some of the ways we use words to describe the emotion of anger.
Building on our last post: Pause and reflect on what you’re experiencing.
Developing awareness of your emotions can support more thoughtful and intentional responses.
What prompts anger?
How does it influence your thinking?
What happens in your body?
Curious to learn more?
Reach out to book a session at info@mindfultherapyservices.net
Reference: Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.
Emotions serve different purposes.
Understanding Emotions
Emotions aren’t random, they serve different purposes:
They motivate us and prepare us to take action
They help us express ourselves and connect with others (including influencing others).
They offer insight into what’s happening inside you.
What are your emotions communicating?
Curious to learn more? Contact Mindful Therapy Services. By emailing us at info@mindfultherapyservices.net.
Reference: Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.
There’s no “right” way to show up to therapy.
Put words to your thoughts
Have a snack. Drink some water.
Ask for a bathroom break.
Show up exactly as you are.
Complain about coming to session.
Talk about what your therapist said — how it landed, how it made you feel, and how part of you wishes it hadn’t been said at all.
Talk about your wins. Absolutely — we’re celebrating.
Sit in silence.
Analyze.
Cry.
Laugh.
Remove all your filters.
Therapy is a process—and this (though not an exhaustive list) can be part of that process.
Curious about what therapy sessions can look like? Get started by emailing us at info@mindfultherapyservices.net
A reflection about our autonomic nervous system
Reflection about the nervous system.
The nervous system can also be activated in response to words and images alone. For example, this can happen when reading the news, seeing the headlines and also the images filled with war, violence, death, poverty, genocide, and beyond. Before the articles are even fully read, the body reacts to the words and images on the screen.
A pit in the stomach. Muscular constriction. The shoulders tense up, the breath shortens, the eyes get watery. These are some noticeable signals. Beneath them, the sympathetic nervous system—the ancient circuitry of survival—comes online, detecting threat and urgency.
Cortisol is released into the bloodstream. You can’t see it, but its effects are felt: the heart accelerates, blood pressure rises, the body prepares itself for protection, for flight, and sometimes for fight.
This all happens in seconds.
In this moment, more than ever, let’s care for ourselves and for each other.
Holiday Reflection 2025
Holiday Reflection 2025 Post
The holidays bring joy, grief, sadness, and stress. Wherever you are emotionally, remember, it’s valid. Be gentle with yourself, take breaks when needed, and prioritize what matters to you.
Wishing you all peace this holiday season.
Life is hard sometimes and when it is, we often need to problem-solve.
It All Begins Here
But problem-solving doesn’t always come easily. In fact, from a DBT perspective (read more about DBT in our previous blog), there are four ways we can respond to the challenges life throws at us:
1. Work to solve the problem.
2. Change how we feel about the problem.
3. Learn to tolerate the problem.
4. Do nothing and continue to suffer.
Life is undeniably hard at times. Why do it alone? While a therapist can’t solve your problems for you, they can help you explore each of these options, build coping skills, and meet you where you are.
If you’re ready for support, reach out today to schedule a free 15-minute consultation at info@mindfultherapyservices.net
Dialectical Behavioral Therapy
It All Begins Here
What is DBT and How Can It Help?
Dialectical Behavior Therapy (DBT) is a type of therapy that helps people manage strong emotions and improve relationships. Developed by Dr. Marsha Linehan, DBT was originally created to treat Borderline Personality Disorder (BPD), but it's now widely used for anxiety, depression, trauma, and more.
Why DBT Works:
DBT blends traditional therapy techniques with mindfulness and emotional regulation. It's all about finding balance—accepting yourself as you are, while working to make positive changes. The therapy focuses on four key areas:
Mindfulness: Staying present and aware of your thoughts and feelings.
Distress Tolerance: Handling strong emotions without turning to harmful coping mechanisms.
Emotional Regulation: Understanding and managing emotions more effectively.
Interpersonal Effectiveness: Building stronger, healthier relationships.
How DBT Helps:
DBT gives you the tools to manage emotional highs and lows, improve emotional regulation skills, and build more fulfilling relationships. Whether you're dealing with anxiety, trauma, or just want to feel more in control, DBT offers practical strategies that can make a real difference.
If you're ready to take control of your emotions and start living a more balanced life, reach out to a therapist at Mindful Therapy Services or speak with your therapist about this unique and powerful approach.
How to use these blog posts
Disclaimer: A few things to keep in mind before engaging with this content.
Content here is not therapy, clinical treatment, or professional advice. It is for engagement and informational purposes only.
Content here does not cover all nuances. The information provided is not exhaustive, and no responsibility is assumed for actions taken based on this content.
“Client(s)” mentioned here are hypothetical.
A note to current and past clients: engaging with this content and account (likes, follows, comments, views, messages, etc.) may jeopardize your confidentiality.
If you are experiencing a mental health emergency, contact local emergency services or go to the nearest emergency room.
Mindful Therapy Services’ legal name is Juan Contreras LCSW PLLC, owned and operated by Juan Contreras, AM LCSW.
Juan Contreras, AM LCSW, holds the highest level of licensure for independent clinical practice. Available to provide therapy services in Illinois and Florida.
These views and perspectives are our own and are not affiliated with or representative of other organizations.
Lastly, we’re so glad you’re here! We hope you stick around!
To reach us for therapy services, please email us at info@mindfultherapyservices.net