What to Expect in your First Therapy Session

Taking the first step toward therapy can feel intimidating—but knowing what to expect can ease the anxiety. Whether you’ve tried therapy before or it’s your first time, here’s a glimpse into what that first session might look like.

Step-by-Step Overview:

1. Welcome & Introduction
Your therapist will start by introducing themselves, explaining their approach, and setting a calm, welcoming tone.

2. Confidentiality
You’ll discuss the boundaries of confidentiality—what’s private, what might be shared, and your rights as a client.

3. Sharing Your Story
You’ll have the chance to talk about what brought you to therapy. This can include recent struggles, past events, or specific goals you’d like to achieve.

4. Asking Questions
Feel free to ask questions:

• How does therapy work?

• What’s your experience with [issue]?

• How often should we meet?

5. Setting Goals
Together, you’ll begin to identify areas of focus—whether it’s reducing anxiety, healing from trauma, or navigating a life transition.

Remember:

You don’t have to “prepare perfectly” or have the right words. Just show up as you are.

Therapy is a collaborative journey, not a performance.