What to Expect During Your First Therapy Session

Starting therapy can feel like a big step, and it’s natural to wonder what your first session will look like.

Your initial therapy session is all about setting the stage for your therapeutic journey. It’s an opportunity for your therapist to get to know you, and for you to ask questions and share your concerns. Understanding what to expect can help ease any anxiety you might feel and make the process more comfortable. In this post, we’ll explore what typically happens during a first therapy session and how it sets the foundation for future sessions.

Understanding the First Session

What Happens in the First Therapy Session?

Many people feel nervous about their first therapy session because they’re unsure what to expect. Knowing the general flow of a session can help ease those nerves. Here’s what typically happens:

1. Confidentiality and Mandated reporter

   In the first session, once we get comfortable in the space, I will go over what confidentiality means, that I am a mandated reporter, and what that means.

2. Sharing Your Story
   This is your opportunity to talk about why you’re seeking therapy. I will ask questions about your family background, medical history, relationships, work or school, and meaningful relationships for you.

3. Setting Goals
   Together, we will work on goals, their look, and how you want to achieve them. These goals will guide our work together, helping us reach our goals and maintain that progress while also knowing when the therapy relationship is time to terminate.

4. Scheduling

   Once we reach the time for our session (53 mins), it will be time for us to discuss what you would like for our weekly, bi-weekly, and monthly sessions. I usually recommend that we work together during the first month and meet weekly; that way, we can build reports and work on the patterns appearing consistently. Once we have done weekly sessions and feel good, we can move to bi-weekly/monthly sessions.

Why the First Session Matters

As a therapist, I often tell clients that the first session is about building trust and understanding. It’s not about solving everything in one hour but about laying the groundwork for meaningful work.

Here are some things to keep in mind:

• Non-Judgemental Space: I am here to support you and your journey, I ask curious questions to gain a more better understand to you and your presepectives.

• You Can Ask Questions: Don’t hesitate to ask about my apporach or what I think approach or anything else you’re curious about. This is your time. (But please note I WILL NOT tell you what to do. That is NOT my job.)

• Therapy is Collaborative: We are a team. Your input is valuable and shapes the direction of your sessions. You can ask me anything or even tell me if I am doing something that is not helpful. I want you to grow as a person, and if I am doing something that is not helpful please let me know.

How to Prepare for Your First Session

Tips for a Successful First Therapy Session

Here are a few tips to help you feel more prepared:

Reflect on Your Goals
Think about why you’re seeking therapy and what you’d like to achieve. It’s okay if you’re unsure—I can help you clarify your goals.

1. Fill out your Paperwork

   Filling out your paperwork before the session helps you understand the policy I have in place. If you do not fill out the paperwork before your session, we may have to wait for you to do so during your session. It would help if you did not waste your time on that.

2. Write Down Your Concerns
   Jot down any questions or topics you’d like to discuss. This can help you feel more organized and focused during the session. Bring your notebook into the session or your notes on your phone.

3. Be Open and Honest
   Share your thoughts and feelings as openly as you can. Therapy works best when you’re truthful about what’s going on in your life.

4. Practice Self-Compassion
   Remember that it’s okay to feel nervous or unsure. Starting therapy is a brave step, and it’s okay to take your time adjusting.

Conclusion

Your first therapy session is an important step in your journey toward growth and healing. It’s a time to share your story, set goals, and start building a supportive relationship with your therapist.

If you’re considering therapy, take that first step with confidence. You don’t have to have everything figured out—your therapist is there to guide and support you.

Ready to start your journey? Schedule a free 15-minute consultation today to see if therapy is the right fit for you.