What to Expect in Your First Therapy Session

Taking the first step can feel nerve-wracking—here’s how to make it easier.

Starting therapy is a big step, and if you're feeling a little unsure about what to expect, you're not alone. Whether you're coming in with a specific issue or just a sense that something isn’t quite right, your first therapy session is about getting to know each other and setting the stage for your journey ahead.

So what actually happens in that first appointment? Let’s walk through it.

First, Some Quick Paperwork

Just like a visit to a doctor’s office, you’ll likely start by filling out a few forms—things like confidentiality policies, consent, and maybe a short questionnaire about your mental health. Nothing scary, just a way to make sure everything is clear and professional from the start.

It’s All About You (But No Pressure)

Once you’re settled in, your therapist will invite you to share a bit about what brings you in. Some people come prepared with a list of things they want to talk about. Others aren’t quite sure where to begin. Both are totally okay.

This is your space to talk, but there’s no expectation to spill everything at once. You get to set the pace.

Expect a Few Questions

Your therapist might ask about your background, daily life, relationships, or past experiences. This isn’t an interrogation—it’s just a way to better understand what’s going on for you and how they can help.

You’ll Learn About the Process

Your therapist will explain how therapy works, what their style is, and what kind of approach they use (like CBT, mindfulness, or psychodynamic therapy). They may also talk about what future sessions might look like and help you start thinking about your goals.

Ask Anything

Don’t be afraid to speak up if you have questions! Whether it’s about how often you’ll meet, how confidentiality works, or what to expect down the road—this is the perfect time to get clarity.

No Pressure to “Fix” Everything

One important thing to know: the first session isn’t about solving everything. It’s about starting a relationship, getting comfortable, and beginning to understand your story.

Think of it as planting a seed. Over time, with consistency and care, therapy can lead to real growth.

The Bottom LineYour first therapy session is a beginning—not a test. There’s no right or wrong way to show up. Just being there is something to be proud of.

You don’t have to have it all figured out. You just have to take the first step. And if you're reading this, chances are—you already have.