What To Expect In Your First Therapy Session
Taking the first step toward mental health recovery is both courageous and transformative. If you're considering therapy but feel unsure or anxious about what to expect, you're not alone. The unknown can make starting therapy feel intimidating, but understanding what happens during your first therapy session can help ease those nerves and set you up for success.
In this blog post, we’ll walk you through what to expect in your first therapy session, how to prepare for it, and how to make the most of the experience. By the end, you'll feel more confident about embarking on your mental health journey.
1. The Initial Assessment: Getting to Know You
The first therapy session is often about building a relationship with your therapist and setting the groundwork for future sessions. You’ll typically begin with an assessment where your therapist will ask you questions about your mental health history, current challenges, and any concerns you have.
What you can expect:
Personal Background: Expect to share information about your life, such as family dynamics, work, relationships, and past experiences that may have impacted your mental health.
Mental Health History: Your therapist may ask about any prior therapy experiences, diagnoses, or treatments. They’ll also want to know if you're currently on any medications and if you've experienced any mental health crises in the past.
Current Struggles: This is a time to talk about what brought you to therapy—whether it's anxiety, depression, stress, relationship problems, or any other issue that’s affecting your well-being.
Tip: Be open and honest. This assessment is a tool for your therapist to understand your needs and guide the direction of therapy.
2. Setting Goals: What Do You Hope to Achieve?
One of the most important parts of the first (or first few) therapy session is setting clear goals. Your therapist will help you identify what you hope to achieve through therapy, whether that’s managing your anxiety, overcoming negative thinking patterns, improving self-esteem, or working through past trauma.
What you can expect:
Collaborative Goal Setting: The therapist will likely ask questions to help you explore your goals and identify the areas in your life that you want to change. They’ll help you break these goals down into actionable steps.
Realistic Expectations: While therapy can lead to significant change, it’s important to remember that progress may take time. Setting realistic expectations for the therapy process can prevent disappointment and help you stay motivated.
Tip: Think about your goals ahead of time. What would you like to change or understand better about yourself?
3. Understanding the Therapy Process: Types of Therapy
There are various types of therapy, including cognitive-behavioral therapy (CBT), psychodynamic therapy, trauma-informed, etc. Your first session is a good time to ask your therapist about the approach they use and how it can address your specific needs.
What you can expect:
Discussion of Therapy Techniques: Your therapist will explain the type of therapy they practice and how it works. For instance, if you’re seeing a CBT therapist, you may learn about identifying negative thought patterns and developing coping skills.
Collaboration: Therapy is a collaborative process. Your therapist will guide you, but you should also be prepared to actively participate by sharing your thoughts, feelings, and progress.
Tip: Ask questions about the therapist’s approach and how it can help you. Understanding the method behind your therapy will give you confidence in the process.
Note: Many therapists will use a combination of therapy techniques in order to provide you with individualized care tailored to your specific needs.
4. Feeling Comfortable and Safe: Building Trust with Your Therapist
Therapy is a space where you should feel safe, supported, and understood. Building trust with your therapist is essential for a successful therapeutic relationship. During your first session, your therapist will do their best to create a comfortable environment where you can share openly without judgment.
What you can expect:
Confidentiality: Your therapist will explain the limits of confidentiality, which means your conversations are private unless there's a concern for safety.
A Non-Judgmental Space: Expect your therapist to listen attentively and without judgment, creating an environment that allows you to express your thoughts and feelings freely.
Tip: If something doesn’t feel right or you’re unsure about the therapist’s approach, it’s okay to bring it up. Therapy is a personal journey, and you should feel comfortable with your therapist.
5. No Need to Be Perfect: It’s Normal to Feel Nervous
It’s completely normal to feel nervous or uncertain before your first therapy session. Many people wonder if they’re “doing therapy right” or if they’re saying the right things. The truth is, there’s no “right” way to do therapy—just your way. Your therapist is there to guide you and support your mental health journey, no matter where you start.
What you can expect:
Understanding and Patience: Your therapist knows that opening up can be challenging. They will guide the session at your pace and encourage you to share as much or as little as you feel comfortable with.
It’s Okay Not to Have All the Answers: You don’t need to have a clear understanding of all your problems or solutions when you start therapy. The process is about discovering, understanding, and growing over time.
Tip: Let go of the pressure to be “perfect” in your first session. Your therapist is there to help you figure things out, and it’s okay to take it slow.
6. What Happens Next: Setting Up Future Sessions
At the end of your first session, your therapist may schedule follow-up sessions and discuss the plan moving forward. This could include exploring certain issues in depth, practicing specific coping strategies, or giving you homework assignments to work on between sessions.
What you can expect:
Actionable Next Steps: Depending on your goals, your therapist will provide resources, techniques, or suggestions for things you can do outside of therapy.
Regular Sessions: Therapy often works best when you commit to a consistent schedule. Expect to set up regular sessions, whether weekly, bi-weekly, or on a different schedule that works for you.
Tip: Be open to taking steps outside of therapy. The work you do between sessions is just as important as the time spent in therapy.
Conclusion: The Start of Your Healing Journey
Your first therapy session is an important step toward understanding and improving your mental health. While it might feel overwhelming, remember that your therapist is there to support you every step of the way. From the initial assessment to setting goals and building trust, therapy is a safe, supportive space where you can explore your emotions and work toward a healthier, more fulfilling life.
Ready to take the next step? If you’re feeling nervous about starting therapy, remember—it’s okay to take your time. With patience, trust, and open communication, therapy can be an incredibly rewarding experience.
