What to Expect During Your First Therapy Session

Starting Therapy Doesn’t Have to Feel Intimidating

Most people don’t know what to expect, and that alone can make starting therapy feel a little intimidating.

From the very first session, my goal is simple—I want you to feel comfortable. I keep things relaxed and conversational so it feels more like talking to someone who genuinely cares and wants to understand you.

I also know that not everyone comes from a place where therapy was encouraged, and that can make reaching out feel uncomfortable. But the truth is, we’re all human. We all have things we’re working through.

Even therapists have therapists.

You are not the only one that feels the way you do, and you don’t have to manage it all on your own.

It’s More Like a Conversation Than an “Assessment”

You don’t need to have everything figured out. You don’t need the “right words.” You just need to show up as you are.

Prior to your session, I will send paperwork through a portal where you can provide me with information about yourself. This allows me to have a little background on you so that when you come in, I’m able to connect with you and know what is happening.

This way, we can get to the meat and potatoes of the things that are really important to you. It makes the process seem more familiar versus clinical, and it’s important for me that you feel like you matter and that you know that somebody’s listening.

I’m very compassionate, and I keep things casual, not so clinical. I want people to feel welcomed, but also know that I’m human and that they’re not alone—that everybody needs a therapist.

You Set the Pace

There’s no pressure to share everything all at once.

Some people come in ready to talk. Others need time to get comfortable. Both are completely okay.

I follow your lead.

If something feels too hard to talk about, we don’t go there yet. If something feels important, we’ll gently explore it together. Therapy is not about pushing—it’s about creating a space where things can come up naturally and safely.

You come to therapy for what you want help with. Your goal and what you want is the most important thing, so you’re going to set the pace of how things go. It’s not about me and what I want for you—it’s about you asking me for help and guidance through what’s important to you.

Building Trust Comes First

Being able to trust your therapist is essential for the therapeutic process to be effective.

You deserve to feel supported, heard, and to know that you matter. I start from the very beginning to create this environment for you.

Many clients have told me that sessions feel more like talking to a trusted friend or a supportive “mama bear”—someone who’s in your corner but also helps guide you forward.

I am a stranger to you when you come in, and you're not supposed to trust me right away. That is something that I have to earn. It is important for me to establish therapeutic rapport and create an environment where you feel safe and know that I will be here for you.

Many people have trauma issues, attachment issues, and have been abandoned or rejected. It is important for me to establish something different for people and to be a constant figure in their life.

So even after therapy ceases, I’m still available. I’ll remember everything that was talked about, and I’ll be there for you in the future, even if you just call or text for support.

We’ll Talk About What You Would Like Assistance With and What Led You to Reach Out

During the first session, we may explore what’s currently going on in your life, any stress, anxiety, or challenges you’re facing, your goals for therapy (even if they’re not fully clear yet), and what has or hasn’t worked for you in the past. There’s no pressure to go into deep detail unless you want to.

You Don’t Have to Be “Ready” for Therapy

One of the biggest misconceptions is that you need to be fully ready, fully open, or fully sure before starting therapy. You don’t. You can come in: Unsure Nervous Guarded Not knowing where to start That’s part of the process.

Tips for Making the Most of Your First Therapy Session

Be honest and open. Your therapist is there to support you without judgment. Ask questions—if you don’t understand something, ask for clarification. Take your time. It’s okay if you don’t share everything right away. Focus on your comfort and let your therapist know if you feel uneasy or need a break. Set realistic goals. Therapy is a journey, and progress takes time.

If you are searching for counseling services near me, remember that finding the right therapist is important. Don’t hesitate to try a few sessions with different professionals until you find someone you trust. The initial session is also a time for you to be interviewing the therapist to make sure that you feel comfortable, that there is alignment, and that the therapeutic process is something that is helpful for you. If you find that I am not a match for you, I will help you find the therapist that works best for you.