What to Expect in Your First Therapy Session

Booking your first therapy session is a big step, and it is completely normal to feel nervous. Knowing what usually happens can make it easier.

Before the session

• For online sessions, find a private, quiet spot and test your internet and camera.
• It can help to jot down a few notes: what has been bothering you, how long, and what you hope will change.
• Bring a list of any medicines you take, and any past reports, if you have them.

What happens in the first session

The first session is mainly about your therapist getting to know you. They will usually:

• Explain how sessions work, including confidentiality and its limits.
• Ask what has brought you to therapy now.
• Ask about your background: family, work or study, relationships, health and sleep.
• Check on your safety, gently and as a routine part of care.
• Talk with you about what you would like to get out of therapy.

You don't have to share everything at once. Go at your own pace. If a question feels too much, it is fine to say so.

Questions you can ask

• "How do you usually work with people with concerns like mine?"
• "How often should we meet, and for how long?"
• "How will we know if it is helping?"

After the session

You may feel relieved, tired or a bit raw. All of these are normal. Notice how you felt with your therapist: did you feel listened to and respected? It often takes two or three sessions to know whether someone is the right fit, and it is okay to ask to see someone else.

Making therapy work for you

• Be as honest as you can. Your therapist is there to help, not to judge.
• Try out ideas between sessions, and share what worked and what didn't.
• Give feedback. Good therapists welcome it.