What to Expect in Your First Therapy Session: A Beginners Guide

Starting therapy is an exciting and sometimes daunting step toward improving your mental health. If you're feeling nervous or unsure about what your first therapy session will be like, you’re not alone! Many people experience a mix of excitement, anxiety, and curiosity before their first appointment. Understanding what to expect can help you feel more comfortable and prepared as you begin your therapeutic journey.

In this blog post, we’ll walk you through what typically happens during a first therapy session so that you know exactly what to expect and how to make the most of it.

1. Preparing for Your First Session

Before your first session, it’s a good idea to set aside some time to prepare. This may sound simple, but taking a few moments to think about what brought you to therapy and what you hope to accomplish can be helpful. While you don’t need to write a detailed plan, reflecting on your goals can help you communicate your needs more clearly with your therapist.

When you arrive at the therapy office (or log in for an online session), make sure to show up a little early. If you're meeting in person, this will give you time to complete any necessary paperwork. For virtual therapy, ensure that your camera, microphone, and internet connection are working properly so that the session can go smoothly.

2. The Therapist’s Introduction

Once your session begins, the therapist will typically introduce themselves and explain a bit about their approach to therapy. You’ll likely hear a bit about their background, how they work with clients, and what their role is in the therapeutic process.

This is also when your therapist will explain the confidentiality agreement—this means that everything you share in therapy is private and cannot be shared with others, unless there is a risk of harm. Knowing that your therapist is bound by confidentiality can help you feel more comfortable in opening up.

3. Discussing Your Goals and Why You’re Seeking Therapy

In the first session, one of the key goals is for the therapist to get to know you and understand what has brought you to therapy. You can expect them to ask questions about your background, your current situation, and the issues you’re facing.

Your therapist might ask:

• What has been going on in your life recently?

• How have you been feeling emotionally?

• Are there any specific challenges you’re struggling with, such as anxiety, stress, or relationship issues?

• What are your goals for therapy? What do you hope to achieve?

This is a chance for you to share your concerns and set the tone for what you want to work on in therapy. You don’t have to have all the answers, but being open and honest about your thoughts and feelings will help your therapist understand how they can best support you.

4. Your Therapist’s Approach to Therapy

As your first session continues, your therapist will likely explain the therapeutic techniques and approaches they use to help clients. Every therapist has their own unique style, and they may draw from various methods depending on your needs.

The therapist might also ask questions that help them assess the best approach for you, so they can tailor your treatment to your unique needs.

5. Addressing Any Concerns or Questions

Your first therapy session is also a good time to ask any questions you may have about the process. Whether you’re curious about the therapist’s style, how long therapy might take, or what to expect in future sessions, don’t hesitate to voice your concerns.

This session is all about building trust and understanding. The more comfortable you feel asking questions and discussing your needs, the more beneficial your therapy will be. Your therapist is there to guide you, and they’re always happy to address any worries you may have.

6. A Look at Next Steps

By the end of your first session, your therapist will likely have a better sense of your needs and goals. They may suggest future sessions, where you’ll continue to dive deeper into your concerns and begin working toward meaningful change. You might also discuss things like how often you’ll meet, the length of each session, and what you’ll focus on in upcoming sessions.

Wrapping Up

Your first therapy session is an important first step toward healing and growth. It’s a time to share your story, set goals, and begin building a trusting relationship with your therapist. While it may feel a little awkward or unfamiliar at first, remember that therapy is a journey. The more you open up and engage in the process, the more you’ll benefit.

So, take a deep breath, trust the process, and know that you’re on the right path to a healthier and more fulfilling life. Your therapist is there to help you navigate whatever challenges you’re facing, one step at a time.

Good luck with your first session—you’ve got this!