What to expect?
Written by Luisa Kos
Table of contents
Starting Therapy: What you need to know
If you’re considering therapy, you might feel a mix of emotions—curiosity, nervousness, or even doubt. It’s completely normal to wonder: What happens in a first therapy session?
Your initial session is a chance to meet your therapist, discuss your concerns, and get a feel for how therapy works. You don’t need to have everything figured out—just being open to the process is enough.
Here’s what you can expect from your first appointment, so you can feel more prepared and at ease.
1. A warm welcome and introduction
Your therapist will begin by creating a comfortable and welcoming environment. They may ask general questions about you and explain how they work.
What you might discuss:
- What led you to seek therapy
- Any specific challenges or concerns
- What you hope to gain from therapy
If you feel unsure about what to say, that’s okay. Your therapist will guide the conversation in a way that feels natural and supportive.
2. Understanding confidentiality and boundaries
Your therapist will explain confidentiality rules, including what they can and cannot share. Therapy is a private space, but there are some legal exceptions (such as risks of harm to yourself or others).
You may also discuss:
- How sessions will be structured
- The length and frequency of therapy
- Fees, cancellations, and policies
If you have any concerns about confidentiality, don’t hesitate to ask.
3. Exploring your background and life experiences
Your therapist may ask about different aspects of your life to better understand your situation. You don’t have to go into detail unless you feel comfortable.
Topics might include:
- Your personal and family history
- Relationships and support systems
- Major life events or stressors
- Mental health history and previous therapy experiences
This helps your therapist tailor their approach to your unique needs.
4. Identifying goals and expectations
Therapy is most effective when you have clear goals—even if they evolve over time. Your therapist may ask:
- What do you hope to achieve in therapy?
- Are there specific areas you’d like to work on?
- What does progress look like for you?
Some people come in with a clear issue they want to address, while others just know something feels “off.” Either way, your therapist will help you find direction.
5. Answering any questions you have
Your first session is also your opportunity to ask questions about the process. Some common questions people ask include:
- How long does therapy usually last?
- What type of therapy do you use?
- Will I get advice, or is it more about exploring my feelings?
- How will I know if therapy is working?
A good therapist will encourage you to ask anything that helps you feel comfortable.
6. Deciding if the therapist feels like a good fit
Finding the right therapist is key to a successful experience. The first session helps you decide if their approach, style, and personality feel right for you.
Ask yourself:
- Do I feel comfortable talking to this therapist?
- Do I feel heard and understood?
- Does their approach make sense for my needs?
If something doesn’t feel right, it’s okay to explore other options. Therapy works best when you trust and connect with your therapist.
7. Wrapping up and next steps
By the end of the session, your therapist may:
- Summarise what you’ve discussed
- Offer some initial observations
- Suggest how therapy might progress
You’ll also decide whether to schedule another session and how frequently you’d like to meet.
How to prepare for your first therapy session
To make the most of your first appointment, you can:
- Write down key points – If there’s something important you want to bring up, jot it down beforehand.
- Be open-minded – Therapy is a process, and it’s okay if you don’t have all the answers yet.
- Know it’s okay to feel nervous – It’s normal to feel uncertain at first. Your therapist is there to help, not to judge.
Ready to start therapy? find the right therapist today
Your first therapy session is the beginning of a journey toward clarity, healing, and self-growth. Whether you’re struggling with anxiety, relationships, or life transitions, finding the right therapist makes all the difference.
Explore The Therapist Finder to connect with experienced professionals who can support you on your journey.