What to Expect From Your First Therapy Session

Maybe you’ve seen portrayals of therapy in films or on TV, or you’ve heard your friends talk about how helpful it’s been. But it’s still hard to imagine what it’s actually like in the room, especially the first time, unless you’ve been there yourself.

Therapy can be incredibly powerful and healing, but it can also feel intimidating if you’ve never accessed it before. Trust me, I’ve been there!

I remember feeling so nervous before my first session.

What is she going to make me talk about? How deep are we going to go? What if I don’t like her?

Thankfully, I felt at ease quite quickly, and I hope I offer the same sense of safety and calm to the people who come to see me.

If you're thinking about starting therapy or have just booked your first appointment, this blog will walk you through what to expect and hopefully take some of the unknowns out of it.

Release the Pressure

I get it - it’s scary and uncomfortable going and speaking to someone that you don’t know and telling them personal things about your life. But the first session is really a gentle introduction and a chance to get to know each other.

You’ve likely already spoken to your chosen therapist on the phone but a full 50 minutes can feel different and offers more space to explore what is going on for you.

It’s also a space for you to see if you like the therapist. Not every therapist is for everyone, and that’s okay.

In my practice

I see the first session as a mutual process: you’re seeing how it feels to sit with me, and I’m gently getting to know a little more about your world. It’s not about doing everything in one go, it’s about starting where you are, with whatever feels manageable.

You Don’t Need to Come Prepared

Some people like to have a list of things they want to touch on in the first session, and if that’s you - great! But it isn’t always necessary. You don’t need to have a plan or know exactly what to say.

How I structure the first session

The first session will usually begin with contracting around how we will work together and offering the space to answer any questions you might have.

The first session is typically more led by me than the average session. I have a few background questions that I will ask that still allows space for you to speak and explore. I’ll usually ask about what’s brought you, support networks, hobbies, self care and current coping strategies, which helps to build a picture together. So if you don’t know what you want to talk about just yet, you might be surprised with what comes up

Go at Your Own Pace

In the first session, although you may be asked questions about how things have been for you lately, that doesn’t mean you need to share everything at once.

Think of therapy like any new relationship, it understandbly takes time to build trust and safety. Your therapist will always do their best to help you feel comfortable, but remember that you’re the driver.

Up Your Self-Care Afterward

You might feel tired or drained after the first session. Speaking about yourself for 50 minutes isn’t always something that comes naturally to us so it’s common to feel a bit raw.

A few gentle suggestions

Try to have something kind or grounding lined up for yourself. Even if that is just sitting down with a cup of tea with no distractions for 10 minutes to exhale a bit. If it’s an online session, try to move out of the space like going for a short walk or taking a shower. Anything that will bracket the session off and allow for a transition back into your living space.

How People Often Feel Afterwards

Therapy can feel scary and daunting, especially the first session. Here are some reflections I have been offered around how people feel after their first session:

"Relief"

"Like a weight has been lifted"

"Heard for the first time"

"Understood"

"Hopeful, optimistic"

"Like a pressure has been released"

"More capable, more clarity"

And most of them came in stating that they felt nervous or uncertain.

Final Thoughts

Your first therapy session isn’t about having everything figured out. It’s a starting point. A soft landing. A space for you to begin exploring what’s been sitting heavy, and maybe to breathe a little easier.

If you’re thinking about starting therapy, I hope this helped take some of the mystery out of it. And if you’ve already booked in, I’m so glad you’re giving your

self this support.

Want to Begin?

If you’re ready to take that first step, I’d love to support you. You can learn more about how I work here or complete an enquiry form to book a free 15-minute phone consultation.