What to expect in your first therapy session

Starting therapy can be nerve wrecking… and for good reasons! You’re entering a new space, meeting someone for the first time – your therapist – who may ask a lot of questions about yourself. It’s normal to feel overwhelmed!

First and foremost, it is important to recognize that reaching out for

support and coming to a first session is already an achievement. You have

taken a big step and deserve credit for making it here today. 

Let’s walk through what typically happens during a first session to know

what to expect and, hopefully, alleviate some apprehension.

The Basics: Confidentiality and Logistics

First sessions usually include a review of the confidentiality agreement –

this is to make sure you and your therapist are on the same page about how

to best protect your privacy. The therapist will also typically go through

some practical details such as what happens if you need to cancel or you

arrive late, how payment works, how to be in contact between

appointments, and questions about insurance receipts. These discussions

are important as they set the frame for an ethical, responsible, and

accountable therapy for both you and your therapist. If you have any

questions along the way, please ask! We’re here to help.

Getting to Know Each Other

Your therapist might tell you a little bit more about their particular

approach to therapy, how they like to work and what you can expect from

having them as your specific therapist.

We are now ready to dive deeper with you! In the first session, you and your 

therapist will usually explore the reasons why you are seeking counseling at 

this time and if you’ve sought support before (did it help? How?). You will

also start establishing some goals: what do you hope to take away from

therapy and what would you like to work on? These goals may change or

more might surface as the therapy unfolds, but this will give you a starting

point and direction. If you are not sure, or you are still exploring what these 

could be, don’t worry, you will find them together as you move forward and

build trust.

Sharing your Story

You might be asked about what makes you “you”. You might talk about your

background, your family, your current situation (work, relationships…) or

anything else that feels relevant. There is no rush to share everything right

away. As time goes by, you will take time to go deeper when you are ready.

You might feel emotional, vulnerable, or even relieved during your first

session. There may be an intensity to the experience – it can happen when

we start talking about topics we feel strongly about or when we start

opening up. That’s a normal part of the process.

Therapy is a Journey

Finally, it’s important to remember that therapy is not a linear, quick fix

process. You might feel unsure after your first session. Or, on the contrary,

you might feel eager, hopeful, and look forward to your next appointment.

Both reactions are perfectly valid. Your therapist is here to walk this path

with you and will do their best to respond to any concerns or questions you

may have.

Agathe de Broucker, MA, RDT, N.D.