What to Expect in Your First Therapy Session

Taking the step to start therapy is a courageous and meaningful choice for your mental well-being. However, the unknown can feel intimidating, and you may be wondering what happens in that first session. Here’s a guide to help you understand what to expect, so you can feel more comfortable and prepared.

1. A Warm Welcome

When you arrive for your session, either in-person or virtually, your therapist will greet you and create a welcoming, non-judgmental space. The goal is to help you feel at ease, whether it’s through a calming environment, friendly conversation, or simply listening to your concerns.

2. Paperwork and Confidentiality

Before diving into the session, there may be some initial paperwork to fill out. This could include consent forms, intake questionnaires, and information about confidentiality. Your therapist will also explain their privacy policy and discuss how your information is protected.

3. Getting to Know You

The first session is often focused on getting to know you. Your therapist might ask questions about:

• Your reason for seeking therapy

• Your current concerns and challenges

• Your personal history, including past experiences with therapy (if any)

• Your goals and hopes for therapy

These questions help your therapist understand your unique situation and begin to develop a personalized approach for your sessions.

4. Building Trust and Rapport

Therapy is most effective when there’s a strong therapeutic relationship. Your therapist will prioritize building trust and rapport by listening actively, showing empathy, and ensuring you feel heard and validated. This is your time to share as much or as little as you’re comfortable with—there’s no pressure to dive deep right away.

5. Explaining the Process

Your therapist will explain how therapy works, including the methods or approaches they use, and what a typical session might look like. If you have questions, this is a great time to ask. Some common topics to clarify include:

• Session frequency and duration

• Setting goals for therapy

• What progress might look like

  
  

6. Setting the Foundation

The first session may not dive deeply into problem-solving or specific strategies, but it sets the stage for future work. Your therapist will gather information, help you feel comfortable, and collaboratively outline the next steps.

7. Feeling Nervous? That’s Normal

It’s completely normal to feel a mix of emotions before your first session—nervousness, excitement, or even uncertainty. Remember, therapy is a process, and it’s okay to take time to adjust and find your rhythm.

8. What You Can Do to Prepare

To make the most of your first session, you might want to:

• Reflect on what you’d like to share

• Think about your goals for therapy

• Write down any questions or concerns you have for your therapist

  
  

9. What Happens Next

At the end of the session, your therapist will likely check in with you about how you’re feeling and discuss next steps, such as scheduling your next appointment. This is also a time to share any feedback or questions about the session.

Starting therapy is an investment in yourself and your well-being. While the first session is just the beginning, it lays the foundation for a supportive and collaborative journey toward growth and healing. Remember, you don’t have to navigate this alone—your therapist is here to walk alongside you every step of the way.