Your First Therapy Session: What Happens & How to Prepare
Starting therapy can feel like a big step, and it's completely normal to feel a bit anxious or unsure. Whether you're facing personal struggles, mental health challenges, or looking to improve your overall well-being, having a sense of what to expect in your first session may help reduce anxiety and set you up for success. This blog will discuss what typically happens in a first therapy session, so you can feel more relaxed and confident going in.
Prepping For Your First Session
Before you even step into the therapy room—or log onto your online session—there are a couple things to take care of to be fully prepared:
Paperwork: Most therapists will ask you to fill out some forms in advance. These might include things like consent forms, a brief health history, and info about your therapy goals. It helps your therapist get to know you better and understand any concerns you might have.
Logistics: Make sure to confirm the session location (online vs. in-person), payment details, and confidentiality policies. Knowing these in advance can help you feel more at ease.
Aim to arrive a few minutes early to settle in or finish any remaining forms, especially if it’s your first time seeing this particular therapist.
Understanding the Process
When you begin your session, your therapist will typically start by introducing themselves and explaining their approach to therapy. They might share their experience, the techniques they use, and how they work with clients. This is a great opportunity for you to ask any questions about their background or therapeutic style to make sure you feel comfortable moving forward.
Next, your therapist will review the paperwork you filled out before the session. This may include details about your mental health history, current medications, and any potential risk factors, such as substance use or suicidal thoughts.
Your therapist will also go over confidentiality, explaining how your personal information will be kept private. This helps ensure that you feel safe and supported as you share openly.
Easing In & Discussing Your ‘Why’
To help you feel at ease, your therapist will likely start with light conversation—questions about your day, where you live, or other neutral topics. This helps build rapport and ease any early jitters.
It’s normal to feel anxious, especially if it’s your first time opening up to a new person. If you're feeling unsure, don’t hesitate to share that with your therapist. They understand that it can be hard to open up and want you to express your feelings. Most therapists will acknowledge your anxiety and reassure you that there’s no pressure to discuss anything you’re not ready to.
Once you’re feeling a little more comfortable, your therapist will guide the conversation toward the reason you're seeking therapy. They’ll ask what brought you in and what you’re looking to address—whether it’s depression, trauma, relationship issues, anxiety, or something else. You don’t need to have all the answers; being honest about what’s on your mind is the best place to start.
Setting Goals
One of the main purposes of the first session is to start shaping the direction of your therapy. This is where goal setting comes in:
Setting Goals: Your therapist will likely ask you about your goals for therapy. For example, “What would you like to feel different by the end of therapy?” or “What would progress look like to you?” Understanding your goals helps your therapist tailor the approach and provides a roadmap for success.
Exploring Your Environment: Your goals will also help your therapist understand your environment—how your relationships, work, and lifestyle may support or challenge the changes you're trying to make. The discussion will provide a clearer picture of your current situation.
Frequency & Duration: You and your therapist will also talk about how often you’ll meet and how long therapy might take, whether it's short-term or long-term, depending on your needs.
Exploring Techniques
Depending on your needs, your therapist might introduce some techniques or exercises in the first session to give you a sense of their approach to therapy. This might include mindfulness, cognitive strategies, or simple coping tools.
Feel free to ask questions if you're unsure about any of the techniques or how they fit into your treatment plan. It’s important that you feel comfortable with the methods being used during your sessions.
Emotional Validation
Strong emotions can arise during your first session, and that’s perfectly okay. Therapy is a safe space where it’s normal to feel vulnerable, overwhelmed, or even uncertain.
It’s important to know that everyone moves at their own pace. Some clients feel comfortable opening up right away, while others might need a few sessions to feel at ease. If you don’t feel ready to share everything at once, that’s completely fine—there's no rush, and you should never feel pressured to talk more than you’re comfortable with.
If you ever feel uncomfortable or unsure about something during the session, it’s helpful to express that to your therapist. Many therapists encourage this feedback, as it helps strengthen the client-therapist relationship and encourages you to feel more comfortable in future sessions.
Wrapping Up
At the end of your first session, your therapist will review what was discussed and help you reflect on the conversation. They’ll also talk about next steps, such as answering any questions you may have, confirming your next appointment, and providing resources or exercises for you to work on between sessions. This will help you to feel clear and comfortable moving forward.
Post-Session Reflection
After the session, it’s important to take some time to reflect on how you’re feeling.
Writing It Down: Journaling or writing down your thoughts can be incredibly helpful. Not only will it allow you to process emotions, but it will also give you something to bring to your next session for deeper exploration.
Mixed Emotions: It’s completely normal to feel a mix of emotions after the first session—relief, uncertainty, or even discomfort. Whatever you’re feeling, it’s a good idea to bring it up in your next session so your therapist can help you navigate those feelings.
Maximizing Your First Session
To get the most out of your first session, consider these tips:
Be Honest: The more open you are, the more your therapist can help.
It’s Okay Not to Have All the Answers: You don’t need to know exactly what you want to work on. Starting the conversation is the first step.
Take Notes: Writing down key points can help you remember important aspects to revisit later.
Ask Questions: Don’t hesitate to ask about the process or anything that’s unclear. It’s your therapy journey, and your therapist is there to support you.
Conclusion
Your first therapy session might feel intimidating, but it’s the start of an important journey. Your therapist is there to guide you, and it’s perfectly okay to feel nervous. With time, therapy will become easier and more comfortable.
Ready to schedule your first session? Book a free consult today to discuss how we can support you in your personal journey toward healing and growth.
Learn More about us and whether we would be a good fit.
