What To Expect From Your First Therapy Session

So, you’ve decided to take the plunge and seek therapy—kudos to you! It’s a big step, and it’s completely normal to feel a mix of excitement and anxiety about your first session. Whether you’re looking to process past trauma, talk about anxiety, relationships, or just life in general, understanding what to expect can help ease those first-session jitters. Here’s a down-to-earth guide to help you navigate your first therapy experience.

1. A Warm Welcome

When you arrive at your therapist’s office (or log into your virtual session), you can expect a warm and friendly atmosphere. We understand that walking into a new space can be intimidating, so we’ll do our best to make you feel comfortable. You’ll be greeted by someone who is excited to meet you and create that initial connection. We’ll ask you if you’d like any snacks that we have available, tea, coffee or a cold beverage. 

2. Slow Start

Once we get settled, you’ll likely hear your therapist briefly chat about consent and confidentiality, their approach to therapy and what to expect from your sessions. It’s essential to understand the framework of therapy, so don’t hesitate to ask questions if something feels unclear. This is your time, after all!

3. Getting to know each other

Your therapist will likely ask you about how you feel entering the therapy space and inquire about what your hopes are for therapy. This is where you can share anything and everything, as much or as little as you’d like! First sessions are all about starting slow and beginning to delve into family background, stressors, relationships, and your general life context. It can be easy to feel like you have to share your whole life story off the bat, (which you are totally welcome to do), and try to allow yourself some freedom to bring up whatever it is that you need.

4. Feel free to share (or not!) 

Your therapist will encourage you to share your thoughts and feelings, but there’s no pressure to dive into anything too heavy right away. It’s perfectly okay to take your time and ease into the conversation. If you feel nervous, share that too! A good therapist will appreciate your honesty and help you feel more at ease.

5. Check- In

At the end of your first session, your therapist may ask how the process felt for you and how you’re feeling now that the appointment is coming to an end. You’ll get an opportunity to book another session if you are interested in doing so. In an ideal world, you feel some connection with your therapist at this point and hope for the journey moving forward!

Your first therapy session is a unique experience, and it’s perfectly normal to feel anxious about it. It’s nerve racking to meet someone new, let alone to share personal aspects of your world with them. Remember that everyone’s journey is different, and that therapy is supposed to unfold over time. With the right therapist by your side, healing happens one session at a time!