Before Your First Session
Practical preparations:
- Write down what brought you to therapy. You don’t need a perfect explanation — even “I’ve been feeling off” is a valid starting point.
- Note any specific situations, patterns, or feelings you want to discuss.
- Have your insurance information ready if applicable.
- Arrive a few minutes early to settle in.
Emotional preparation:
- It’s okay to feel anxious, skeptical, or uncertain.
- Remind yourself that your therapist sees people at all starting points.
- There’s no “right way” to do therapy.
What Actually Happens
The first few minutes: Your therapist will likely start by welcoming you and explaining how sessions work. They might discuss confidentiality and what to do in emergencies.
Getting to know you: Much of the first session is about understanding your background, what’s bringing you in, and what you’re hoping to get from therapy. This isn’t an interrogation — it’s a conversation.
Questions you might hear:
- “What brings you in today?”
- “Can you tell me about yourself?”
- “What are you hoping to work on?”
- “Is there anything you want me to know about you?”
You don’t have to share everything: First sessions are about building a foundation. You can share at whatever pace feels comfortable.
What You Might Feel
During the session: You might feel relieved to talk, nervous about opening up, unsure of what to say, or surprisingly comfortable. All of these are normal.
After the session: Some people feel lighter, others feel tired or stirred up. Processing can continue well after you leave the office.
Building the Relationship
Therapy works best when you feel comfortable with your therapist. It’s okay if it takes a few sessions to know if it’s a good fit. You’re allowed to:
- Ask questions about their approach
- Share what’s working or not working
- Decide this person isn’t the right fit and try someone else
Remember
- There’s no homework for your first session — just show up.
- Your feelings, whatever they are, are valid.
- Starting therapy is a brave step toward caring for yourself.
You don’t have to have everything figured out. That’s what the process is for.