What to Expect in Your First Therapy Session

Photo by Sigmund on Unsplash

Starting therapy can feel intimidating — especially if you’re unsure what to expect in your first therapy session.

Here’s a quick look at what usually happens in a first session to help ease any uncertainty.

The first session is primarily about the therapist getting to know you. Your therapist will ask questions about what brought you in, your current challenges, and any goals you’d like to work toward. There’s no pressure to share everything at once — you’re in control of the pace.

It’s also a space to ask questions of your own. You might want to know about the therapist’s approach, experience, preferred session frequency and what therapy might look like from session to session. This is your time, and feeling safe and understood matters. You need the opportunity to check if the therapist is a good fit for you!

The most consistently important factor to good outcomes in therapy is the therapeutic relationship you have with your therapist.

You won’t be judged, diagnosed on the spot, or pushed into anything uncomfortable. A good therapist will help create a sense of trust and ease, especially in those early conversations. It’s common to feel nervous — many people do — but most find that by the end of the first session, they feel relieved to have started.

It’s okay if things feel a bit awkward at first. Like any new relationship, it takes time to build rhythm and trust. You’re not expected to “perform” or say the perfect thing. Your only job is to show up as you are.

Your first session is a step toward clarity, self-understanding, and support. You’re allowed to need help — and therapy is a courageous and affirming way to give yourself that.