Thinking About Therapy? What to Expect in Your First Session

If you're thinking about therapy and want to know what to expect in your first session, keep reading. Starting therapy can feel like a big step. You might be feeling overwhelmed, stuck or simply curious about how therapy works. It’s completely normal to have questions, especially if it’s your first time. As a counsellor and psychotherapist, I often see new clients who aren’t sure what to expect. I was even there myself once.

In this post, I’ll walk you through what typically happens in a first therapy session, what you don’t need to worry about, and how to prepare (spoiler: you don’t need to prepare much at all).

Therapy helps turn overwhelming thoughts into clarity. Talking to a therapist can help you make sense of anxiety, stress, and anything else that you're going through.

Thinking About Therapy? What to Expect in Your First Therapy Session

If you’re feeling unsure about reaching out, that’s completely normal. To make the first step easier, I offer a free, no-obligation 20-minute telephone call. This gives us a chance to get to know each other a little, and you can share what’s bringing you to therapy or even if you’re not quite sure what that is yet, that’s perfectly okay. It’s also a chance to discuss any special needs or questions you might have.

Our first therapeutic session will be a clinical assessment which takes 50 minutes. This session is important because it helps us explore your needs and goals in depth, and also allows you to decide if my approach feels like a good fit for you. Let's call this setting a solid foundation for our therapeutic relationship. In this session we’ll cover things like risk assessment and confidentiality, and you can ask any questions you have.

Typically, sessions happen weekly on the same day and time, which lasts 50 minutes, with ongoing reviews approximately every six weeks to reflect on our therapeutic journey and adjust our work as needed.

It’s Normal to Feel Nervous Before Starting Counselling (I promise)

Many people feel nervous before their first session. You might wonder:

• “What if I don’t know what to say?”

• “Will I have to talk about painful memories?”

• “What if I get emotional?”

  
  

These feelings are completely valid. Therapy is a space where you can bring all of this: your uncertainty, your hesitation, your emotions. You’re not expected to show up a certain way. There’s no right or wrong. I always tell my clients to keep themselves safe and only share what they are comfortable with whilst we build trust and deepen our relationship.

You Don’t Have to Have All the Answers

Many first-time clients think they need to have a clear reason or a "big" issue to justify coming to therapy. That’s not the case. It’s perfectly okay to say “I’m not sure what’s wrong, but I know I want to feel better.” That’s a valid and powerful place to begin.

How to Prepare (If You Want To)

You don’t need to prepare for your first session, but if you’d like to, here are a few gentle suggestions:

• Think about what’s been on your mind lately.

• Reflect on any patterns you’ve noticed in your thoughts, feelings, or relationships.

• Think of a few questions you might want to ask your therapist.

  
  

But truly, the most important thing is just to show up.

It’s Okay to Take Your Time

I believe that starting therapy is an act of self-care. You might feel immediate relief just by taking the step to reach out. It’s okay if things feel awkward or uncertain at first. A good therapeutic relationship takes time to build and it starts with a single conversation.

Ready to Take That First Step?

If you’re thinking about starting therapy, I’d be happy to speak with you. Feel free to reach out to book your free 20-minute session or ask any questions. You don’t have to navigate things alone.