Therapy 101: What to Expect in Your First Session
Starting therapy can feel like a mix of excitement, nerves, and maybe a little bit of what did I just sign up for? If you’re feeling unsure about what to expect in your first session, you’re not alone. Therapy isn’t like the movies—there’s no lying on a couch while a therapist silently scribbles in a notebook and says, “And how does that make you feel?” (Okay, we do ask that sometimes, but there’s way more to it than that.)
Let’s break it down so you can walk into your first session feeling prepared and maybe even a little excited.
1. Paperwork & Logistics (Yeah, the Boring but Important Stuff)
Before we dive into deep conversations, there’s usually some housekeeping to do. You’ll fill out intake forms that cover your history, concerns, and what you’re hoping to get out of therapy. If you haven’t already signed things like consent forms and confidentiality agreements, we’ll go over those, too. (Spoiler: What you say in therapy stays in therapy, with a few exceptions related to safety.)
2. Getting to Know You (And What Brings You Here)
The first session is really about setting the foundation. Your therapist will probably ask some open-ended questions to get to know you—not just your struggles, but also your strengths, values, and what’s important to you. You don’t have to spill everything in the first session. This is just the starting point, and we’ll go at a pace that feels right for you.
Some common first-session questions might include:
What made you decide to start therapy now?
Have you been in therapy before? What was that like?
What are you hoping to get out of therapy?
What’s been feeling hard for you lately?
What does support look like for you?
It’s totally okay if you don’t have all the answers yet. We’ll figure it out together.
3. You Set the Pace (No Pressure to Overshare)
You’re in control of what you share and when. Some people come in ready to dive deep, while others need time to warm up. There’s no right or wrong way to start therapy. If talking about certain topics feels overwhelming, we can ease into them when you’re ready. Therapy is about feeling safe, not rushed.
4. Talking About Goals (And What Therapy Might Look Like for You)
Therapy isn’t just about venting (though sometimes, that’s exactly what you need). We’ll also talk about what you’d like to work on—whether that’s managing anxiety, setting boundaries, processing past experiences, or just figuring out why you feel stuck.
This part of the session helps us get on the same page about what you want. If you’re not sure what your goals are yet, that’s okay! We can explore that together over time.
5. It’s Okay to Feel… Well, However You Feel
Some people leave their first session feeling lighter and hopeful. Others leave feeling emotionally drained. Some feel unsure if they "did it right" (you did). However you feel afterward is valid. Therapy can bring up a lot, but it’s all part of the process.
6. Next Steps (And Whether It Feels Like a Good Fit)
At the end of the session, we’ll talk about next steps. If it feels like a good fit, we’ll schedule another session and start diving deeper. If it doesn’t, that’s okay, too! Finding the right therapist is important, and if I’m not the best fit for you, I’ll help you find someone who is. Therapy is about you getting the support you need.
Final Thoughts: You’ve Got This
Starting therapy is a big (and brave!) step. It’s normal to feel a little nervous, but remember—you’re not expected to have everything figured out. Therapy is a space to explore, heal, and grow at your own pace. So take a deep breath, and know that wherever you are in your journey, you’re exactly where you need to be.
Disclaimer: This post is for informational purposes only and is not a substitute for professional mental health advice. If you are in crisis or need immediate support, please reach out to a trusted professional or crisis resource.
