What to Expect in Your First Therapy Session

Taking the step to begin therapy is courageous. It's completely normal to feel nervous, uncertain, or even sceptical about what lies ahead. Many of my clients tell me they spent weeks or months thinking about reaching out before finally making that first appointment.

If you're wondering what your first therapy session might look like, I hope this guide helps ease some of that uncertainty.

Before Your Session

Preparing Yourself

There's no "right" way to prepare for therapy. You don't need to have everything figured out or know exactly what you want to talk about. That said, it can be helpful to:

• Reflect on what brought you here: What's been on your mind? What are you hoping to gain from therapy?
• Write down any questions: If there's anything you want to know about the process, jot it down so you don't forget.
• Be kind to yourself: It's okay to feel nervous. This is new territory.

Practical Considerations

• Sessions are typically 50 minutes
• For online sessions, find a private, quiet space where you won't be interrupted
• For in-person sessions, arrive a few minutes early to settle in

During the First Session

Getting to Know Each Other

The first session is primarily about building a connection and understanding what brings you to therapy. I'll ask questions to get to know you better—not just your concerns, but who you are as a person.

This might include:

• What's been happening in your life recently
• Your background and personal history
• What you're hoping to achieve through therapy
• Any previous experience with therapy or counselling

It's a Two-Way Conversation

Remember, the first session is also your opportunity to get to know me. You might want to ask about:

• My therapeutic approach and how I work
• What a typical session looks like
• How we might work together on your specific concerns

There's No Pressure to Share Everything

You're in control of what you share. The first session is about establishing a foundation of trust. You don't need to dive into your deepest concerns immediately. We move at your pace.

What I Won't Do

To help you feel more comfortable, here's what you won't experience:

• Judgement: My role is to support you, not to judge you
• Pressure: You won't be pushed to talk about anything you're not ready for
• Quick fixes: Therapy is a process, and we'll work together over time
• Telling you what to do: I'm here to help you find your own answers

After the Session

How You Might Feel

People often feel a mix of emotions after their first session:

• Relief: That first step is behind you
• Exhaustion: Talking about personal matters can be tiring
• Hope: A sense that things might get better
• Uncertainty: Wondering if this is right for you

All of these responses are normal and valid.

Deciding to Continue

After our first session, you'll have some time to reflect on whether you'd like to continue. There's no obligation—it's important that you feel comfortable with your therapist and confident in the process.

The Therapeutic Relationship

Research consistently shows that the relationship between therapist and client is one of the most important factors in successful therapy. That's why I believe the first session is so important—it's where we begin building that foundation of trust and understanding.

If, for any reason, you don't feel we're the right fit, that's completely okay. What matters most is that you find the support that works for you.

Ready to Begin?

If you're considering therapy, get in touch to arrange an initial consultation. It's an opportunity to ask questions and see if we might work well together.

Taking the first step is often the hardest part. I'm here when you're ready.