What to Expect in Your First Therapy Session: A Compassionate Guide
Starting therapy can feel like stepping into the unknown. Whether you’re feeling nervous, hopeful, or a mix of both, it’s completely natural to wonder what your first session will be like. Therapy is a space designed to support you, not to judge or overwhelm. This guide will walk you through what to expect in your first therapy session so you can feel more prepared and at ease.
Creating a Safe and Welcoming Space
Your first session is about building a foundation of trust and comfort. Therapists understand that opening up to someone new can be daunting, so the focus is on making you feel safe, heard, and understood.
Expect your therapist to:
Greet you warmly and go over the structure of sessions
Discuss confidentiality and how your information is protected
Invite you to share what brought you to therapy in a way that feels right for you
You don’t have to dive deep right away. This session is about meeting you where you are and allowing you to share at your own pace.
What Will You Talk About?
The first session is a chance to get to know each other. Your therapist may ask questions like:
What made you consider therapy at this time?
Have you been in therapy before? If so, what was helpful (or not helpful)?
What are some of the challenges you’ve been facing?
What are your goals or hopes for therapy?
These questions help your therapist understand your needs, but there are no right or wrong answers. It’s okay if you don’t have all the answers yet—therapy is a collaborative process that unfolds over time.
Addressing Any Concerns or Questions
If you’re feeling uncertain about therapy, that’s completely valid! Your therapist welcomes any questions, such as:
How often should I come to therapy?
How long does therapy usually last?
What approach or techniques do you use?
What happens if I don’t know what to talk about in a session?
Therapy is about your needs, so voicing any concerns helps shape a process that works best for you.
What Happens After the First Session?
As the session wraps up, your therapist may summarize what you’ve discussed and explore next steps. This might include:
Setting goals for therapy based on what you’d like to work on
Discussing frequency of sessions (weekly, biweekly, etc.)
Exploring initial coping strategies or tools to try between sessions
Remember, you don’t have to commit to anything right away. Therapy is a collaborative journey, and you are in control of how it unfolds.
You’re Taking a Brave First Step
Beginning therapy is a courageous step toward self-care and growth. It’s okay to feel uncertain, but know that this process is about supporting you in a way that feels right for you. The first session is just the beginning, over time, therapy can become a place of self-discovery, healing, and meaningful change.
If you’re considering therapy and want to learn more, reaching out for an initial consultation can help you feel more confident in taking this next step.