How to Prepare for Your First Therapy Session: What to Expect

Starting therapy can feel like a big step, and for many, its a step into the unknown. Whether you've been considering counselling for a while or are acting on a recent recommendation, its natural to feel a mix of excitement and nervousness. A lot of people worry about what their first session will be like, what to share, or even what they might feel afterward.

Here, we'll walk you through what to expect in your first therapy session. I hope this guide makes the experience feel more comfortable and helps you enter this journey with confidence and ease.

1. You're in a Safe, Non-Judgmental Space

   
   

   Therapists are there to listen without judgement. Our role is to support you, not to judge or criticize. Therapy is a place where you can be completely yourself. It's okay if you feel hesitant or unsure of what to say, your therapist understands that this is new for you and will guide you at a pace that feel comfortable.

   
   

2. Starting with Simple Questions

   
   

   The first session usually begins with some questions to help your therapist get to know you better. These questions might cover:

   
   

   What brings you to therapy:

   Sometimes, this is clear - maybe you're struggling with anxiety or going through a tough life transition. Other times, it might be general feeling of wanting support. Either way, your reasons are valid.

   
   

   Your personal history:

   This can include your background, family dynamics, or significant life experiences. It's okay to share only what you're comfortable with.

   
   

   Your goals for therapy:

   You may have specific goals, like coping with stress or improving relationships, or perhaps you are unsure and just looking to feel better. Your therapist will work with you to identify what's most important to you.

   
   

3. It's Normal to Feel Unsure or Nervous

   
   

   Many people feel nervous about their first session, and that's completely normal. Remember that there's no "right" way to approach therapy. Whether you come in with a list of things you want to discuss or just want to see where the conversation goes, both approaches are totally okay. Therapy is a collaborative process, and you don't have to have everything figured out from day one.

   
   

4. You're in Control of the Conversation

   
   

   Your can decide how much or how little to share during each session. If you're not ready to talk about certain topics, that is okay and you can let your therapist know that too. Building trust takes time, and a good therapist respects your boundaries and gives you the space you need. Your comfort and well-being are the top priority.

   
   

5. Therapy is a Process, Not a Quick Fix

   
   

   Sometimes, people hope for an instant solution, especially when dealing with strong emotions or challenges. Therapy often requires patience, it's a working progress of building insight and understanding about yourself, developing skills and strategies along the way. Each session creates lasting growth over time. The first session is just the beginning, you'll have plenty of opportunities to explore and grow.

   
   

6. You Might Experience a Mix of Emotions

   
   

   It's common to feel a range of emotions during and after your first session. Some people feel relieved, while others may feel tired or emotional. This is all part of the process. Therapy can sometimes bring things to the surface, but it's important to remember that this is a positive step toward understanding and healing.

   
   

7. Your First Session Is a Foundation

   
   

   The first session is all about laying the groundwork for future sessions. It's the start of a partnership between you and your therapist. Over time, as you get more comfortable, you'll find yourself opening up more naturally, and your therapist will be there to support you every step of the way.

   
   

---

What to Bring to your First Session

• An open mind: Therapy works best when approached with openness and curiosity.

• Your Questions: If you have specific questions or concerns, feel free to bring them up. This is your time.

• Patience with yourself: Starting therapy is an act of self-care, and its okay to take it one step at a time.

---

Ready to Take That First Step?

Therapy is a journey, one that can lead to self-discovery, growth, and healing. Taking that first step, even when it feels a bit daunting, is an incredible act of courage and self-kindness. We're here to support you on this path, and if you have any questions before you start, please don't hesitate to reach out.

Remember, the first session is just the beginning of a journey uniquely yours. It's a space for you to feel safe, heard, and supported - and I would be honored to be a part of it with you.