What to expect from your first therapy session

If you’re feeling nervous before your first therapy session, you’re in good company. Almost everyone does. Walking into a room, or logging onto a call, to talk with someone you don’t yet know about things that matter can feel strange. Knowing what to expect can take a little of that weight away.

You don’t need to prepare

There’s no right way to start. You don’t need a tidy summary of your life or a clear goal. Many people begin with something like “I’m not sure where to begin” or “I just don’t feel like myself lately.” That’s more than enough. Part of my job is to help find the thread.

What usually happens

In a first session, I’ll ask what brings you to therapy now, and a few gentle questions about your life: your work, relationships, health and anything else that feels relevant. You can share as much or as little as you like. I’ll also explain how confidentiality works, so you know exactly where you stand.

A first session is as much about you getting a feel for me as it is about me getting to know you.

Questions you can ask

• How do you usually work, and why?

• How will we know if therapy is helping?

• What happens if I want to pause or stop?

• What should I do if I need support between sessions?

Afterwards

It’s normal to feel tired, lighter, unsettled or all three after a first session. Give yourself a little space if you can. And if it didn’t feel like the right fit, that’s useful information too. Finding the right therapist matters, and it’s always okay to keep looking.