How to Prepare for Your IFS Session with a Therapist in Rochester, NH
Therapy Doesn’t Require Perfection, Just Presence
If you’ve scheduled your first session with a therapist in Rochester, NH who practices IFS (Internal Family Systems), you might be wondering: What’s the best way to prepare for my session?
The short answer: you can show up exactly as you are, with whatever is going on inside of you. Your therapist will help you get in tune with your mind and body, and gently guide you through the session.
That said, there are a few gentle, grounding things you can do before your IFS session to support your system and help you feel more centered.
Ways to Prepare Before Your IFS Session
While preparation is absolutely optional, here are some ways clients like to settle in before a session:
1. Get Curious About What’s Coming Up
Take a few moments to notice what’s been on your mind. Is there a recent reaction, relationship dynamic, or emotional pattern that’s been especially loud? You might ask yourself: What part of me is most needing support today? What feels tender, stuck, or loud inside?
2. Set Up Your Space
Whether you’re coming into a physical office or attending via telehealth, it’s important to be in a space that feels private and calming. Silence your phone, use the restroom, bring some water or a cup of coffee or tea. If you’re doing your session online, make sure your space is quiet and distraction-free. Ideally, choose a spot where you can lean back and close your eyes. You might even dim the lights or light a candle. Have a tissue box nearby.
3. Arrive a Few Minutes Early
If possible, give yourself a few minutes to land before the session begins. Especially if you’re transitioning from work, parenting, or other responsibilities, arriving early can help your nervous system shift gears.
4. Breathe and Connect with Your Body
A few deep breaths, gentle stretches, or placing a hand on your heart or belly can help you come into the present moment. If it feels good, try a short walk or body scan to notice what your system is holding.
5. Bring What Helps You Feel Present
Some clients like to have a journal nearby to take notes after a session, or to bring up things they’ve noticed between sessions. Others bring a comforting item, a blanket, or a fidget. You’re welcome to bring anything that helps you feel grounded and supported.
Your Therapist Will Meet You Where You Are
Remember, IFS is all about honoring your internal world with compassion. These practices are simply invitations to help you feel more grounded as you enter your session.
There’s no prep work required to benefit from IFS therapy. Many people come into sessions feeling stressed, overwhelmed, or unsure of where to start, and that’s okay. Your therapist will help you slow down and listen inward. They'll guide you through the process, step by step.
Still Feeling Nervous?
If you're feeling hesitant about showing up fully, that’s totally normal. In IFS, even your nervousness has a voice. You don’t have to push that part away; you can bring it to therapy, just as it is.
IFS therapy with a compassionate therapist in Rochester, NH is about making space for all of you, and we will take any concerns parts may have seriously and with softness.
Ready to Begin Your Journey Inward?
You’ve got your tea, your candle, and your deep breathing: all you need now is an appointment! Schedule your free 15 minute consultation to see if working with an IFS therapist in Rochester, NH is the way forward.
