What to Expect From Your First Therapy Session

A Gentle Guide for Starting Your Journey

Starting therapy can feel overwhelming — here's what you need to know.

Taking the first step into therapy is a brave and hopeful move. Whether you're feeling anxious, curious, or even a little unsure, you're not alone. Many people wonder:

• What will the first session be like?

• Will I have to talk about everything right away?

• How will we decide how often to meet?

These are important and valid questions. The good news? You don’t have to know all the answers. You just have to show up — and we’ll figure the rest out together.

Let’s walk through what typically happens in a first therapy session, so you can feel more grounded and prepared.

1. The First Session Is About Connection, Not Pressure

Think of the first session as a soft landing. You're not expected to pour out your life story or explain everything perfectly.

Instead, the focus is on:

• Getting to know each other

• Helping you feel safe and comfortable

• Beginning to understand what’s bringing you to therapy

Your therapist might ask open-ended questions like:

• “What made you reach out now?”

• “What’s been feeling heavy or stuck?”

• “What would you like to get out of therapy?”

But you’re always in the driver’s seat. You get to share at your own pace. There’s no rush, and no “right way” to begin.

“It’s okay to start slow. Therapy is a process, and safety is built one conversation at a time.”

2. You’ll Cover the Basics — But at a Comfortable Pace

Your therapist will likely go over a few foundational things, including:

• Your intake forms and consent documents (if you haven’t already)

• Confidentiality: What’s private and what’s not

• Practice policies (scheduling, cancellations, communication)

This part isn’t meant to feel clinical — it’s to make sure you’re informed, empowered, and know what to expect as we move forward.

3. You’ll Start to Talk About What’s Bringing You In

You don’t need to have a perfectly articulated “reason” for coming to therapy. Maybe you’re feeling stuck. Maybe you’re exhausted. Maybe life looks fine on the outside, but something inside feels off.

This is your space to start putting words to those feelings — even if they come out messy or unclear.

You might talk about:

• Current stressors

• Relationship dynamics

• Work, school, or parenting pressures

• Past experiences that still weigh on you

• How you’re feeling in your body, your mood, or your thoughts

If you’re not sure where to start, your therapist can gently guide the conversation and help you feel at ease.

4. You’ll Talk About Goals (Even If They’re Not Clear Yet)

Therapy is collaborative — which means we’ll work together to figure out what you want from this space.

Some common therapy goals include:

• Managing anxiety or stress more effectively

• Healing from grief, trauma, or burnout

• Building healthier relationships and boundaries

• Increasing self-confidence or self-understanding

• Simply feeling more grounded and present in daily life

You don’t need to know your goals right away. Many people start with “I just don’t want to feel this way anymore” — and that’s more than enough.

5. You’ll Decide How Often to Meet

Session frequency can depend on your needs, schedule, and goals. In general:

• Weekly sessions are most common, especially at the beginning

• Biweekly sessions may work well for maintenance or less acute concerns

• Monthly sessions may be an option down the road, or for check-ins

Your therapist will talk with you about what makes the most sense and how to adapt over time.

Therapy isn’t about rushing progress — it’s about steady, meaningful growth.

6. It’s Normal to Feel… a Lot

After your first session, you might feel:

• Relieved

• Exhausted

• Emotional

• Unsure

• Hopeful

All of that is completely normal.

Starting therapy stirs things — and that’s part of the process. You’re creating space for your own truth to come forward. And that’s a powerful thing.

Final Thoughts

Your first therapy session isn’t a test. It’s a beginning.

You don’t need to know what to say. You don’t need to be “ready” in the perfect way. You just need to show up as you are — and let the work unfold from there.

Therapy is not about fixing you. It’s about finding you — and supporting you as you grow into the version of yourself you’ve always deserved to be.

If you’re curious about starting therapy and want to explore whether we’re a good fit, we’d be honored to talk with you.