If you've never been to therapy before, it's natural to wonder what to expect. Will you have to talk about your childhood? Will it be awkward? What if you don't know what to say?
I've been on both sides of that first session—as a therapist and as a client. Here's what I wish someone had told me before my first time.
What Actually Happens
The first session is mostly about getting to know each other. Your therapist will likely ask what brought you in and what you're hoping to get from therapy. You don't need to have a perfect answer.
You'll probably talk about your background—not your entire life story, but enough context to help your therapist understand where you're coming from. You might discuss logistics too: how often to meet, what the therapist's approach is like, any questions you have.
It's a conversation, not an interrogation.
You Don't Have to Prepare
There's no homework. You don't need to arrive with a list of topics or a clear diagnosis. Some people find it helpful to jot down a few thoughts beforehand—what's been on your mind, what prompted you to reach out—but it's not required.
The most useful thing you can bring is honesty. Not polish. Not having it all figured out.
It's Okay to Feel Nervous
Most people feel some anxiety before their first session. You might worry about being judged, about saying the wrong thing, about crying. All of that is normal.
A good therapist expects nervousness and will help you settle in. If you feel uncomfortable, you can say so. If you need a moment, you can take one.
Fit Matters
Not every therapist is the right fit for every person. That's not a failure on anyone's part—it's just the reality of human connection. If after a session or two something feels off, it's okay to try someone else. A good therapist will understand.
What you're looking for is someone you can be honest with. Someone who feels steady and present. Someone whose style makes sense to you.
One Last Thing
Showing up is the hard part. Everything else can be figured out as you go.
If you're considering reaching out, I'm happy to answer any questions. Sometimes a brief conversation is all it takes to know whether moving forward feels right.
