What to Expect in Your First Therapy Session

Whether you’re feeling nervous, hopeful, or somewhere in between, knowing what to expect in your first therapy session can help ease your mind and set the stage for a positive experience. That first session is typically a relaxed, get-to-know-you conversation where your therapist will ask about what brought you in, your background, and what you’d like to work on. It’s completely normal to feel anxious. Talking to someone new about your life can make you feel vulnerable. However, therapists are trained to listen without judgment and create a space where you feel safe and supported. You’re never expected to share everything right away. Therapy is a gradual process, and it’s okay to take things at your own pace. Feel free to ask questions too. Therapy is a collaborative relationship, and you deserve to feel comfortable and informed. Whether you're curious about how therapy works or wondering if a certain approach is right for you, speaking up is encouraged. You might feel emotional during the session, and that’s perfectly okay. Therapy is a space where all feelings are welcome. There’s no right or wrong way to show up, and you don’t need to have everything figured out. Afterward, you might feel relieved, tired, or even uncertain. That’s all part of the process. What matters most is that you’ve taken an important step toward caring for your mental health. Remember, therapy doesn’t have to be perfect to be effective.