Going Into Therapy: What to Expect From Your First Session
So, you’ve booked your first therapy session. That’s a huge step—congrats! But if you’re feeling a little nervous, you’re not alone. It’s completely normal to wonder, What will I talk about? Will my therapist judge me? Is it going to be awkward? Let’s break it all down so you can walk in feeling prepared and confident.
Therapy 101: What Is It Really Like?
Before we get into the details of your first session, let’s talk about therapy in general. Therapy isn’t about lying on a couch while someone silently takes notes. It’s a conversation—a place where you can talk openly, be yourself, and work through whatever’s on your mind with a trained professional. No pressure, no judgment, just support.
What therapy is NOT:
A place where you’ll be forced to talk about things you’re not ready for
A one-size-fits-all experience
A quick fix (healing takes time!)
What therapy IS:
A safe, confidential space
A partnership between you and your therapist
A tool to help you understand yourself better
What to Expect in Your First Therapy Session
A Warm Welcome (Even If It’s Virtual)
Whether you’re meeting in person or online, your therapist will likely greet you in a warm and friendly way. Their goal is to help you feel comfortable, not to interrogate you!
Some Paperwork (But Not Too Much)
Most therapists will start with some intake paperwork (maybe you filled it out before the your initial session), which might include:
Basic personal info
Insurance/payment details (if applicable)
A confidentiality agreement (therapy is a safe space!)
A short questionnaire about your mental health
A No-Pressure Conversation
Your first session is mostly about getting to know you. Your therapist might ask:
What brings you to therapy?
Have you been to therapy before?
What are you hoping to get out of this?
But don’t worry—you don’t need to have all the answers. It’s okay to say, I’m not sure or I just know I need support. Your therapist is there to guide the conversation.
Setting the Tone for Future Sessions
Your therapist might explain their approach and what you can expect moving forward. If you have any questions—about their style, how often you should meet, or anything else—this is the time to ask!
Common Therapy Myths (and the Truth)
Let’s bust some common therapy myths that might be making your nervous:
How to Make the Most of Therapy
Be Honest (Even If It’s Hard!)
Your therapist can only help with what they know. If something feels uncomfortable, it’s okay to say so. Therapy works best when you’re open about your thoughts and feelings.
Give It Time
The first session might not feel life-changing, and that’s okay! Progress takes time. Stick with it and give yourself grace.
Ask Questions
Want to know more about your therapist’s approach? Curious about a technique they use? Ask! Therapy is a two-way street, and your comfort matters.
Remember: There’s No “Right” Way to Do Therapy
Some people talk a lot, some take time to open up. Some cry, some don’t. There’s no perfect way to “do” therapy—just be yourself.
Final Thoughts: You’ve Got This!
Starting therapy is a brave step toward caring for your mental health. It’s okay to feel nervous, but hopefully, now you know what to expect. Your therapist’s job is to make the process as comfortable as possible—so take a deep breath, walk in (or log in), and know you’re in a safe place.
Got questions? Thinking about booking your first session? Click the button below to reach out! Therapy is here to support you—no pressure, no judgment, just a place to start feeling better.