What to expect at your first therapy session

If you’re thinking about taking the next step toward starting therapy, let’s break it down.

What should you expect?

First session jitters are a perfectly normal experience and can come with a lot of questions:

• How do I know where to start with my story? 

• Has this therapist worked with people like me before?

• What if I’m unsure what I want or need from therapy?

• Am I ready to be vulnerable?

Before digging in, your therapist will go over important things you need to know. They’ll share the rules and limits of confidentiality, discuss informed consent for treatment, privacy and practice policies, and expected costs and/or fees. They’ll also share their typical treatment approach and ask if you know what type of approach you’re looking for. 

You may not know. And that’s okay! This is the perfect segue to begin sharing your current challenges, goals, and expectations for therapy.  Your therapist will have already reviewed your intake paperwork and have questions for you, while also giving you the space to share whatever feels most comfortable. It’s important that this conversation feels safe, nonjudgmental, and that you feel seen and understood. 

Building rapport and connection with your therapist is a tremendously important part of the process.

As the session nears its end, you may be feeling a range of emotions: relief; sadness; anxiety. Perhaps, all of the above. Sometimes, it feels like you let the flood gates open. Other times, it feels like you hardly scratched the surface. These feelings are normal and just the beginning. Let yourself feel!

You and your therapist will end with discussing how often you’d like to meet, a rough plan for sessions, scheduling and the cancellation policy. You will likely schedule your next session in order to keep the momentum going.

Remember: whatever feelings come up for you are perfectly normal. You deserve to have a safe space to reflect, process, and explore your potential.

By: Devin Henderson