5 Things You Can Expect in A First Therapy Session

Starting psychotherapy can feel like stepping into the unknown. Whether you’re seeking support for anxiety, depression, trauma, relationship issues, or simply trying to understand yourself better, that first session can bring a mix of emotions—hope, nervousness, even skepticism.

Knowing what to expect can ease some of that uncertainty and help you feel more prepared to take this important step toward mental wellness.

1. Setting the Stage: What Happens Before the Session

Before you even meet your therapist, you’ll usually go through a brief intake process. This might include:

• Filling out forms about your medical and psychological history

• Describing your current concerns or goals for therapy

• Agreeing to confidentiality policies, session fees, and scheduling details

Some therapists offer a short phone consultation before scheduling the first session. This is a chance for both of you to see if it’s a good fit.

2. First Impressions: Meeting Your Therapist

Your first session will likely feel more like a conversation than anything else. Most therapists aim to create a warm, nonjudgmental environment where you can feel safe.

They may begin by:

• Introducing themselves and their approach to therapy

• Explaining how sessions typically work

• Asking what brought you in and what you hope to gain

You don’t have to have the perfect answer—just showing up is a significant first step.

3. You’re in Control: Sharing at Your Own Pace

You are not expected to dive into your deepest secrets right away. Many clients feel nervous about “saying too much” or “not saying enough.” There’s no right or wrong here.

A good therapist will:

• Help guide the conversation gently

• Pay attention to your comfort level

• Encourage openness without pressure

If you’re not sure where to start, you can say so. Therapists are trained to work with that, too.

4. Goal-Setting and Planning

During or by the end of the session, your therapist may help clarify some early goals. These could be very broad—like “I want to feel less overwhelmed”—or more specific, such as improving sleep, managing stress, or navigating a major life change.

Some therapists might also:

• Suggest how often you meet (weekly is common)

• Recommend a specific therapeutic approach (like CBT, psychodynamic, etc.)

• Discuss how progress will be tracked

You can always revisit and revise your goals later on.

5. After the Session: How You Might Feel

It’s normal to feel a mix of things after your first session—relief, exhaustion, hope, vulnerability, or even doubt. You may be wondering, “Did I say too much?” or “Is this the right therapist for me?”

All of that is part of the process. Therapy is a relationship, and like any relationship, it takes time to build trust and comfort.

A few tips:

• Give it a few sessions before making a judgment

• Note how you felt during and after the session—did you feel heard? Respected?

• Bring any concerns directly to your therapist—this is your space, and feedback helps

Final Thoughts: You’ve Already Done Something Brave

The first therapy session is less about fixing everything and more about beginning. It’s the starting line of a process that can lead to growth, healing, and greater self-awareness.

It’s okay if you’re nervous. It’s okay if you cry. It’s okay if you don’t know what you’re doing. You showed up—and that’s already something to be proud of.

Remember: Therapy isn’t just for when things fall apart. It can also be a proactive, empowering step toward the life you want to live.

If you’re considering booking your first session, know this: you don’t have to go it alone. Help is available—and your story matters.