What to Expect in Your First Therapy Session

So you've had the consultation and scheduled your first session - what next?

Starting therapy can feel like stepping into the unknown and that might seem scary. You might be nervous, curious, or even a bit skeptical. That’s completely normal—many people feel this way before their first session. Here’s a guide to what you can expect, so you can walk in feeling informed and empowered.

The First Session: What Actually Happens

Introductions: Your therapist will introduce themselves and explain how the process works. This is your chance to get a feel for their style and see if you’re comfortable with them.

Getting to Know You: The first session is mostly about gathering background information. Expect questions like:

• What brings you to therapy?

• Have you tried therapy before?

• What are your current challenges and goals?

• How do you cope with stress?

• What’s your family and work life like?

Setting Goals: You and your therapist will discuss what you hope to achieve. This helps shape your treatment plan and sets expectations for future sessions.

Q&A: Don’t hesitate to ask your own questions—about the therapist’s approach, scheduling, or anything else that’s on your mind. Therapy is a collaborative process, and your comfort matters most.

Common Concerns & Tips

It’s Normal to Be Nervous: Meeting someone new and talking about personal issues can be daunting. Remember, you’re not expected to share everything right away. Go at your own pace.

Therapist’s Role: Your therapist isn’t there to judge or “fix” you or give suggestions and advice. Remember their role is not to be your grandma —they’re there to listen, support, and help you find strategies that work for you.

Building Trust: The first session is just the beginning. It may take a few sessions to feel truly comfortable and see progress, so be patient with yourself and the process.

How to Make the Most of Your First Session

Be Honest: Share as much as you feel comfortable. The more open you are, the better your therapist can help.

Ask Questions: If you’re unsure about anything, speak up. Understanding the process can ease anxiety and build trust.

Set Realistic Expectations: Change takes time. Therapy is a journey, not a quick fix.

Bottom line: Your first therapy session is about building a foundation. You’ll get to know your therapist, share your story, and start setting goals for your mental health journey. It’s okay to feel anxious—just showing up is a big first step