Want to hear 10 things I tell my clients in the first therapy session? Today, I’m giving you a peek into what it’s like to have a first session with a therapist who specializes in OCD and anxiety. I have been working with people who have OCD and anxiety since 2008, so I’ve crafted my first session over time. While it varies for everyone, some foundational principles are crucial for anyone starting their treatment journey.

Here’s a little preview of what we’ll cover:

• 10 things I tell my clients during their first therapy session
• How to prepare for your first session
• What I wish more people knew before their first appointment

7-Day Breakthrough Challenge

Before we jump in, I want to talk to you about a cool resource that is affordable and accessible. Starting on July 29th, we will begin accepting signups for my Seven Day Breakthrough Challenge. This challenge is a seven-day email, video, and homework challenge that I designed for people who want quick, practical strategies.

Starting August 19th, you’ll receive daily emails from me with video explanations, education, inspiration, and homework assignments. This isn’t just about learning; it’s about applying these strategies to your life and sharing your experiences with a supportive community.

The challenge kicks off on August 14th with a live Q&A call to address any questions and boost your motivation. If you can’t join live, don’t worry—you’ll get a replay. The challenge officially starts on August 19th. It’s a great resource if you’re unsure if you have anxiety or something more serious because it helps you regardless of where you are on that spectrum. Sign up starting July 29th on my website.

1. We Need to Normalize Intrusive Thoughts

Firstly, I tell my clients is that intrusive thoughts are normal. I want you to know that as you start your first therapy session. Everyone has them, but they can be really distressing when you have OCD and anxiety. It’s important to understand that having these thoughts doesn’t make you a bad person; they’re just thoughts, not facts or predictions. The problem is when we misinterpret these thoughts as important and do compulsions around them.

2. The OCD and Anxiety Cycle

Next on the list, is that’s crucial to understand how anxiety works and how it feeds off avoidance, compulsions, and ritualistic behavior. Avoiding something because of anxiety or doing a compulsion to feel better temporarily reduces anxiety but reinforces the fear in the long run. Addressing avoidance and reducing compulsions helps you face your fears without resorting to those behaviors.

3. Set Realistic Goals

Recovery is not about never having anxiety or intrusive thoughts again. It’s about reducing their frequency and intensity and learning to live your life regardless of their presence. Setting small, achievable goals and celebrating progress along the way is important.

4. Individualized Treatment Plans Are Important

Every plan needs to be individualized to support each person’s unique needs. What works for one person might not work for another. There is so much nuance to this. Tailoring your approach to your specific triggers, experiences, and life circumstances ensures effective treatment.

5. You Need to Resist Your Rituals

This is something that nobody likes. It’s important to resist the urge to do compulsions, even when it feels difficult. Ritual prevention is crucial because doing exposures without addressing compulsions will not lead to lasting change. Reducing rituals over time helps reduce the power of fears.

6. Take Things Slow

The next thing I like to tell my clients during their first therapy session is that there’s no rush in this process. Going slow and steady helps build confidence and resilience without overwhelming you. Gradual and methodical exposure to fears is more beneficial than trying to rush through it.

7. We Need to Change Your Relationship with Thoughts

Trying to eliminate thoughts can backfire and make them more persistent. Instead, focus on accepting thoughts and experiences and learning to live with them without letting them control you. It’s about changing your relationship with anxiety, not getting rid of it.

8. Understanding Ego-Dystonic vs. Ego-Syntonic Thoughts

Understanding the difference between ego-dystonic thoughts (alien and inconsistent with your true self) and ego-syntonic thoughts (consistent with your values) helps you see that thoughts don’t define you. Recognizing this difference reduces the distress caused by ego-dystonic thoughts.

9. Understanding Distress and Impairment

We discuss how OCD and anxiety cause emotional turmoil and impair day-to-day living. Acknowledging the impact is the first step towards making meaningful changes. This helps with goal setting and developing effective exposures.

10. Have a Quick Win!

Lastly, I want clients to leave the session with tools to start feeling better. This is my #1 priority. Providing quick wins, like a small mindfulness exercise or a values-driven activity, lays the groundwork for long-term recovery. It’s about giving hope and practical strategies to start making changes immediately.

Ready for Your First Therapy Session?

These principles lay the groundwork for successful OCD and anxiety management, ensuring clients feel supported and empowered from the very first session. Remember, you’re not alone. If any of this resonates with you, joining my 7-Day Challenge is a great way to continue adding structure, support, and practical strategies to overcome obstacles. To sign up go to my website at jennaoverbaughlpc.com. The last day to sign up is August 19th, but I recommend starting before August 14th to join the live Q&A call and get the most out of the challenge.

Thank you so much for joining me today. Stay bold, stay empowered, and keep pushing through. You’ve got this! And in the meantime, follow me on Instagram for more tips!

Keep doing all the hard things. Bye for now.

👏 Unlock your free 40-minute video on “5 Must-Know Strategies for Handling Anxiety and Intrusive Thoughts”: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jennaoverbaughlpc.com/strategies⁠⁠⁠⁠⁠⁠⁠⁠

🧠 Start your transformation today with the Mental Compulsion Mini Course referenced in this episode: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jennaoverbaughlpc.com/mental-compulsions⁠

💪 Ready to conquer OCD/anxiety? Explore The OCD and Anxiety Recovery Blueprint – with or without a therapist: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jennaoverbaughlpc.com/blueprint⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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