What to Expect in Your First Therapy Session

Starting therapy is a brave step toward self-awareness, healing, and growth—but it can also feel intimidating if you don’t know what to expect. If you’re feeling nervous about your first session, that’s completely normal. Here’s a look at what typically happens, so you can walk in with more confidence and clarity.

1. It’s a Conversation, Not an Interrogation

Your first therapy session is a chance for you and your therapist to get to know each other. You don’t have to "prepare" or have all the answers. Your therapist will likely ask open-ended questions about what brought you in, your current concerns, and any goals you have for therapy. It's okay if you’re not sure yet—that’s part of the process.

2. Discussing History and Background

To get a fuller picture, your therapist may ask about:

• Your mental and physical health history

• Major life events, relationships, or family dynamics

• Work, lifestyle, and stress levels

• Past experiences with therapy, if any

This helps them understand your context and tailor the approach to your needs.

3. Setting Expectations and Goals

You’ll talk about what you hope to gain from therapy—whether it’s coping with anxiety, navigating a life change, healing from trauma, or simply having space to talk. You’ll also learn about your therapist’s style, what sessions typically look like, and how often you’ll meet.

4. It’s Normal to Feel a Little Awkward

Opening up to a stranger takes courage. You might feel unsure, emotional, or even disconnected at first—that’s okay. Building trust takes time, and therapists understand that. The first session is just the beginning of that relationship.

5. You’re in Control

Nothing is forced. You decide what to share and when. If a question feels too personal or uncomfortable, you can say so. A good therapist will meet you where you are and move at your pace.

6. It’s Okay to Have Questions

Your therapist will welcome any questions about the process, confidentiality, or their qualifications. Therapy works best when it feels like a safe, collaborative space.

Final Thought

Your first session isn’t about solving everything—it’s about starting. It’s a space for curiosity, self-reflection, and support. Taking that first step is an act of self-respect, and every session after that helps you build the path forward.

Thinking about starting therapy? Reach out to see if we’re a good fit—it all begins with a conversation.