What To Expect In Your First Therapy Session
- Shubha Swamy, LPC
- May 6
- 3 min read
Are you considering therapy for the first time, but feel unsure about what the experience will actually be like? You’re not alone. Many first-time therapy patients have questions, nerves, and even misconceptions about their initial session. This guide will help clarify the process, walk you through what to expect during your first therapy session, and provide tips so you feel confident and prepared.
Introductions
The therapist will introduce themselves and explain how a typical session works and their approach to therapy. Often patient paperwork can be filled on a patient portal prior to the session.
Getting To Know You
You'll be invited to share what's bringing you to therapy. You don’t have to have everything perfectly worded—even saying "I'm not sure where to start" is fine. The therapist might ask open-ended questions to help guide you.
You Set The Pace
You never have to share anything you’re not ready for. Whatever needs to come out will, when the time is right. If a topic feels too sensitive, it’s okay to say so. This is your space, and trust will build over time. Many people find their nerves settle as the session goes on. Your sense of safety and comfort are very important.
Discussing Your Background
Things that may be discussed include:
Current issues or symptoms (e.g. anxiety, sadness, lack of motivation, sleep problems)
Health history including physical and mental health
Important life events such as recent changes or challenges
Family, social life, and relationships
What you hope to get out of therapy
What is helpful; worked well in the past; self-care strategies
Setting Goals
A key part of the first session is setting therapy goals. These will be shaped by your reason(s) for attending and what you hope to achieve. Maybe you want to manage panic attacks, process grief, get support for a breakup, or just need someone to talk to openly. The therapist is here to help you define and refine those goals as you move forward. Remember, therapy is tailored to your needs and can shift as your situation changes.
At The End Of The Session
You’ll usually discuss how often you would like to schedule appointments and how communication between sessions works.
After Your First Therapy Session
You may experience a mix of emotions. Many people feel relief after talking openly, while others might feel tired or emotional. This is normal. Take care of yourself in the hours after your appointment, whether that’s relaxing, journaling, or talking with a trusted friend. If possible, leave a little time to process the experience afterwards or simply to let yourself rest.
Common Misconceptions About Therapy
It’s natural to have some anxiety and/or fear about attending your first therapy session. Here are a few common misconceptions:
"Therapy is only for people with serious mental health issues."
Therapy is for anyone dealing with stress, tough emotions, life changes, or just wanting to better understand themselves. You don't have to be in a crisis to start therapy.
"Going to therapy means you're weak."
Going to therapy is actually a sign of strength. You are taking control of your life because it’s way easier to avoid hard feelings than to work through them.
"The therapist will tell me what to do."
"A good therapist guides you in exploring your thoughts, developing new skills, and discovering your own solutions."
"Therapists will judge me."
Therapists create safe, nonjudgmental spaces and meet you where you are.
"It won’t help me."
Research shows that “psychotherapy has been shown to improve emotional and psychological well-being and is linked with positive changes in the brain and body.”
Starting Your Journey Towards Healing
Starting therapy takes courage. By understanding what to expect in your first therapy session, you’re giving yourself the best chance at a supportive and good experience. Each session is a building block toward working on your mental health and well-being.
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