What to Expect in Your First Therapy Session

Wellness for Our Future, LLC
4 days ago
2 min read

Updated: 1 day ago

Let’s be honest—starting therapy can feel a little intimidating.You might be thinking:

“What do I even say?”
“Will the therapist judge me?”
“Do I have to talk about everything in my past right away?”

We get those questions all the time. And the truth is, your first session is not about pressure—it’s about getting to know each other in a safe, supportive space.

Here’s what really happens in your first session:

1. You’ll do most of the talking.

But only at your own pace. You don’t have to “spill everything” or have all the right words. You can share what’s been on your mind, what brought you in, or even just say, “I don’t know where to start.”

We’ll help guide the conversation.

2. We’ll ask a few questions to understand you better.

Things like:

What’s been going on lately?
Have you tried therapy before?
What would you like to feel better about?

It’s more like a conversation than an interview. No judgment—just curiosity and care.

3. You’ll get a feel for your therapist.

The first session is also your chance to see how it feels. Do you feel comfortable? Do you feel heard? Therapy is a relationship, and the connection matters.

4. We’ll talk about what happens next.

At the end, we’ll talk about whether you want to continue, how often you’d like to meet, and set some simple goals. And if you’re not ready to commit, that’s okay too.

Try this before your first session:

Write down 3 things you want to get off your chest.Bring that list with you—or just keep it in your phone. It helps get the conversation started, especially if you’re nervous or not sure what to say.