What to Expect in Your First Therapy Session

Starting therapy can feel both exciting and intimidating. Whether you’re seeking support for a specific issue or simply exploring ways to improve your overall well-being, the first session is an important step in your journey. Here’s a breakdown of what you can typically expect during your initial therapy appointment and how to prepare for it.

Setting the Stage

Your first therapy session is primarily about laying the groundwork for your therapeutic relationship. Think of it as an opportunity for both you and your therapist to get to know each other. This session typically lasts around 45-60 minutes, depending on the therapist’s practice.

Discussing Goals and Expectations

A key part of the first session involves exploring your goals for therapy. Your therapist may ask questions like:

• What brought you to therapy?

• What do you hope to achieve?

• Have you had any previous experience with therapy?

These questions help your therapist understand your needs and tailor their approach to best support you.

Reviewing Confidentiality

Your therapist will explain the limits of confidentiality and how your personal information will be protected. They’ll also outline situations where they might be required to break confidentiality, such as in cases of harm to yourself or others. Understanding these boundaries is crucial for building trust.

Sharing Your Story

While you don’t have to dive into every detail during the first session, you’ll have an opportunity to share as much as you feel comfortable about your background, experiences, and current challenges. If certain topics feel overwhelming or to private to discuss in a first session, it’s okay to let your therapist know. Therapy is a gradual process, and there’s no pressure to disclose everything at once.

Addressing Questions or Concerns

Your therapist will encourage you to ask any questions you might have about the process. Common concerns might include:

• How often will we meet?

• What techniques or methods will we use?

• How long does therapy typically last?

Clear communication helps set the stage for a collaborative and productive therapeutic relationship.

Ending the Session

Toward the end of your session, you will schedule your next appointment or provide initial tools or strategies to try before your next session.

Tips for Preparing

To make the most of your first therapy session, consider these tips:

• Reflect beforehand: Think about what you’d like to achieve in therapy and any specific concerns you want to address.

• Be open and honest: Share your thoughts and feelings as authentically as possible. Your therapist is there to support you without judgment.

• Bring questions: If you have any doubts or curiosities about therapy, don’t hesitate to ask.

• Take notes: Writing down key points from your session can help you process and remember important takeaways.

• Financial considerations: Consider how you will be paying for your session(s), insurance or private pay. Due diligence includes verifying network participation for the therapist. 

Final Thoughts

The first therapy session is a foundational step in your mental health journey. While it may feel a bit nerve-wracking at first, remember that therapy is a safe space designed to help you grow, heal, and thrive. Your therapist is there to guide and support you every step of the way.