What to Expect in Your First Therapy Session
Starting therapy is a big step, and it’s completely normal to feel a little nervous. You might not know what to expect, what to say, or how it will feel. That’s okay.
The good news? You don’t need to have everything figured out. Therapists are trained to help you feel comfortable and guide you through the process.
This article will walk you through what usually happens in a first therapy session. That way, you can show up with more confidence and less stress.
Why People Go to Therapy
People go to therapy for lots of different reasons. Some feel sad, anxious, or stressed. Others want to work on relationships, big life changes, or past trauma.
There’s no “right” reason to start therapy. If you’re struggling, feeling stuck, or just want to understand yourself better, therapy can help.
Before Your First Session
1. Filling Out Forms
Before your session, you might be asked to fill out some paperwork. This can include:
A short history of what you’re dealing with
Contact information
Privacy agreements
Payment or insurance info
These forms help the therapist understand your background and needs.
2. Choosing a Time and Format
You can meet your therapist in person, on a video call, or sometimes even by phone. Choose what feels most comfortable and doable for you.
What Happens in the First Session?
The first therapy session is a lot like a “getting to know you” meeting. It’s not about solving everything right away. It’s more about building a connection and laying the foundation.
Here’s what you can expect:
1. Warm Welcome
Your therapist will probably greet you kindly and help ease any nerves. They know the first step can be scary, and they want to make it as easy as possible.
2. Talking About Why You’re There
Your therapist might ask:
“What made you decide to try therapy?”
“What are you hoping to get out of it?”
“Is there something specific you want to work on?”
Don’t worry if you don’t have clear answers. Just be honest. You can even say, “I’m not sure yet.” That’s totally okay.
3. Sharing Your Story (At Your Own Pace)
You can share as much—or as little—as you feel ready to. The therapist may ask questions to understand your background better, like:
Family and relationship history
Work or school life
Past experiences with mental health
How you’ve been feeling lately
You don’t have to tell your whole life story. Go at your own pace. Your therapist is there to listen, not to judge.
4. Explaining How Therapy Works
Your therapist will talk about how sessions usually go, how often you might meet, and what therapy can look like. They may explain the type of therapy they use, like:
CBT (Cognitive Behavioral Therapy)
EMDR (Eye Movement Desensitization and Reprocessing)
Talk therapy
Mindfulness or coping tools
If something is confusing, ask questions. It’s your time, and your comfort matters.
5. Talking About Goals
Together, you and your therapist might set some simple goals. These don’t have to be big or complicated. Examples include:
“I want to feel less anxious.”
“I want to stop avoiding conflict.”
“I want to sleep better and enjoy life more.”
It’s okay if you’re not sure what your goals are yet. You can figure it out together.
6. Setting Boundaries and Expectations
Your therapist will explain:
What’s private and what isn’t (see more in the “Confidentiality” section below)
How to cancel or reschedule sessions
What happens if you’re in crisis
They’ll also want to hear about what makes you feel safe or what hasn’t worked for you in the past.
What If You Cry or Get Emotional?
That’s okay. In fact, it’s totally normal. Therapy is a safe place to feel your feelings. You don’t need to hold anything back or pretend to be okay.
Therapists are used to tears, silence, awkward moments, and everything in between. They’re there to support you through it.
You Don’t Have to Be “Perfect”
Some people worry they need to be super clear, say the right thing, or be “good at therapy.” But there’s no such thing.
You can:
Pause if you need to
Say “I don’t know”
Ask for breaks
Tell your therapist what feels weird or uncomfortable
The goal isn’t perfection—it’s honesty and progress.
Will It Feel Better Right Away?
Sometimes, yes. Just talking to someone who listens can be a big relief. But other times, it might feel heavy or bring up hard emotions. That’s also normal.
Healing isn’t always quick, but each step forward counts. Trust the process and give it time.
Is Therapy Confidential?
Yes, in most cases. What you say in therapy stays between you and your therapist. They’re legally and ethically required to keep your sessions private.
But there are a few exceptions:
If you say you’re going to harm yourself or someone else
If there’s abuse of a child or vulnerable adult
If the court orders them to share
Your therapist will explain this clearly during your first session.
What Happens After the First Session?
At the end of the session, your therapist might ask:
“How did this feel for you?”
“Would you like to come back next week?”
“Is there anything we didn’t cover that you want to bring up next time?”
You can schedule your next appointment or take time to think about it.
Not Every Therapist Will Be the Right Fit—and That’s Okay
If something doesn’t feel quite right after the first session, that doesn’t mean therapy isn’t for you. It might just mean this therapist isn’t your perfect match—and that’s okay.
Good therapists want you to get what you need, even if that means referring you to someone else.
Ready to Take That First Step?
If you’re looking for a kind, experienced, and understanding team to start your therapy journey, Always Blooming Counseling is a great place to begin. Our therapists offer both in-person and online sessions, and they truly care about helping people feel heard, supported, and empowered.
Whether you’re nervous, excited, or somewhere in between, we’ll meet you where you are—with compassion and warmth.
Final Thoughts
Your first therapy session might feel new or unfamiliar, but that’s okay. You’re taking an important step toward caring for yourself—and that takes courage.
Just remember:
You don’t need to have all the answers
It’s okay to feel nervous
You can ask questions
You’re allowed to go at your own pace
Therapy is for you. And showing up is already a win.
