What to Expect in Your First Therapy Session
Starting therapy can feel like a big step. You may be curious, hopeful, or even nervous about what the first session will be like. These feelings are completely normal. Therapy is a space designed for you, and the first session is simply the beginning of getting to know each other.
Beginning with a conversation
The first session is not about diving into your deepest pain right away. Instead, it’s about creating a foundation. I’ll ask some gentle questions about what brought you here, what you hope to gain, and what you’ve tried before. You’ll have plenty of space to share as much—or as little—as feels comfortable.
We may talk about your background, important relationships, or current challenges. There’s no “perfect” way to answer. It’s simply a chance for me to understand your story and for you to get a sense of how I work.
Practical details
We’ll also go over some basics: confidentiality, scheduling, fees, and how therapy works in general. These practical pieces help build safety and clarity from the start. Many people feel a sense of relief once these questions are clear—knowing what to expect makes the process feel less overwhelming.
Building safety and trust
More than anything, the first session is about beginning to build a relationship. Therapy works best when you feel safe, seen, and not judged. This is your space to show up exactly as you are.
Some people come in ready to talk, while others need time to warm up. Both are completely okay. My role is to meet you where you are and go at your pace.
Leaving with something practical
While the first session is mostly about getting to know each other, I also want you to leave with something useful. This might be a grounding exercise you can try when you feel overwhelmed, a way of noticing your body’s signals, or a small coping strategy that fits your life.
You don’t have to remember everything at once—we’ll go at a pace that feels right. But even in the very first meeting, you’ll take away a tool or reflection that you can begin to use in daily life. Therapy isn’t only about talking—it’s also about finding practical ways to support yourself between sessions.
You can ask questions too
The first session is also a chance for you to get to know me. You might want to ask:
How do you work with trauma?
What approaches do you use (like EMDR or IFS)?
What happens if I don’t know what to say?
I welcome your questions. Therapy is a partnership, and it’s important that you feel comfortable with the person you’re working with.
What you may feel after the first session
Many people leave their first session with a sense of relief—just having spoken aloud what’s been carried inside can feel lighter. Others may feel a bit stirred up, since opening up new territory can bring emotions closer to the surface. Both responses are normal.
Remember, the first session is only the beginning. Therapy is a process that unfolds over time, and there is no pressure to have it all figured out right away.
If you’re thinking about starting therapy, know that the first session is simply an introduction. It’s a time to explore whether this feels like a good fit for you and to begin building a space where you can bring your whole self. You don’t have to prepare anything or have the right words—you just have to show up as you are.
Curious about beginning? Reach out here to request a consultation. I’d be glad to answer your questions and help you take the next step.
