What To Expect In Your First Therapy Session
Starting therapy can feel like a big step, but it’s also one of the most empowering decisions you can make for your well-being. Here’s what you can expect during your first therapy session and how we’ll work together to support your growth.
A Warm Welcome
Our first session is all about creating a safe, supportive space where you can feel comfortable. Whether you’re feeling excited, nervous or unsure, that’s okay. My priority is to help you feel at ease as we begin this journey together.
Understanding Your Needs
We’ll start by talking about what brought you to therapy. I’ll listen and ask questions to understand your challenges, concerns and goals. This is your time to share and you can go at your own pace—there’s no pressure to discuss anything you’re not ready to explore.
Some things we might talk about:
What led you to seek therapy
Your personal goals and what you hope to achieve
Any specific challenges you’re facing (e.g., anxiety, trauma, life transitions, self-esteem)
Collaborating On Goals
Therapy is a partnership and we’ll work together to define what success looks like for you. Whether you’re here to manage stress, heal from past experiences or navigate a big life change, we’ll create a plan tailored to your unique needs and circumstances.
Explaining The Process
I’ll take time to explain how therapy works, including:
The techniques and approaches I use (like Brainspotting, CBT or trauma-informed care)
How our sessions will be structured
What you can expect as we move forward
This is also a great time to ask any questions you have. My goal is to make sure you feel informed, empowered and ready to start your journey.
What You’ll Leave With
By the end of our first therapy session, you’ll have:
A clearer understanding of how therapy can help you
An outline of our goals and next steps
The reassurance that you’re not alone and that support is here for you
Common Questions About Starting Therapy
What if I don’t know what to say? That’s okay! You don’t need to have everything figured out. We’ll start wherever you are and I’ll guide the conversation gently.
Do I have to talk about everything right away? Not at all. You set the pace for what you share. Therapy is a process and there’s no rush to dive into anything you’re not ready for.
How do I prepare for my first session? Take a moment to think about what’s been on your mind lately. If it helps, jot down any specific concerns or goals you’d like to explore. Most importantly, just come as you are.
Take the First Step
Your mental health is worth the investment. Let’s work together to help you navigate life’s challenges, uncover your strengths and achieve meaningful growth.