What happens in your first Therapy session?

For many people, taking that first step towards therapy can feel both brave and uncertain. You might wonder what to expect, what to say, or whether you’ll “do it right.” These worries are completely normal; most people feel a little nervous before their first session.

The truth is, your first therapy session isn’t about having all the answers. It’s about beginning a conversation.

Arriving and settling in

When you arrive, we’ll start by simply settling in. If we’re meeting in person, you’ll be welcomed into a calm, private space. If we’re online, we’ll make sure the connection is comfortable and you feel at ease.

There’s no pressure to dive straight into anything too heavy. Often, we begin by talking about what has brought you to therapy, what you hope for, and any questions you have about how therapy works.

Exploring what brings you to Therapy

You might want to share what’s been difficult lately or you might not be sure where to begin. That’s okay. I’ll guide the conversation gently, helping you put words to what you’re experiencing. Sometimes, clients speak about a specific issue such as anxiety, loss, burnout, or relationship struggles. Other times, it’s more of a feeling that “something isn’t quite right.”

Together, we’ll begin to make sense of what’s been happening, at a pace that feels right for you.

Practical things

There will also be some practical parts to the session. We’ll go through your client information form and the therapy agreement, which covers confidentiality, session length, fees, and cancellation policies. These details help create a clear, safe structure for our work together.

You’re always welcome to ask questions about therapy itself, about my approach, or about anything you’re unsure of.

Building trust

Perhaps the most important part of the first session is beginning to get a feel for the therapeutic relationship. Therapy is a collaborative process, and finding the right therapist for you is so very important. It’s ok to take time to notice how it feels to talk with me and to see whether you feel listened to, understood, and comfortable.

Trust builds gradually. This first meeting is simply the start.

Leaving the session

By the end of the session, we might have agreed on what you’d like to focus on, or you might still be finding the words. Either way is perfectly fine. Many people leave their first session feeling a little lighter, not because everything is solved, but because they’ve taken a real step towards understanding themselves and their life in a new way.

Therapy is about slowing down, being curious, and allowing space for what’s real. The first session is where that begins.

If you’d like to arrange an initial appointment or find out more about how I work, you’re welcome to get in touch. You don’t need to have it all figured out; you just need to begin.