What to Expect in Your First Therapy Session

Starting therapy is a venture into the unknown, and it’s normal to feel nervous before your first session. While every therapist structures their sessions a bit differently, there are few general things that may be helpful to know as you prepare.

In a first session, you and your therapist will spend the 50 minutes getting to know each other and going over the expectations and guidelines of therapy. While therapy is a relationship, it is a different kind of relationship than the others in your life. You won’t come to know the ins and outs of your therapist’s personal life as you would your friends’, and you won’t have a relationship outside of the room in which you meet every week. Although the nature of this therapeutic relationship might feel foreign, it is in the safety of this contained, confidential dynamic where we can really begin to heal.

In a first session, you might share with your therapist some of the reasons that you’re choosing to begin therapy, including any challenges or obstacles in your life that you’d like to process and get support on. Your therapist might ask how you view yourself, your relationships, and your place in the world. Depending on how your therapist works, you might expect to answer some questions about your personal history including early life influences, relationships with your caregivers, dynamics within your family, and anything else that you feel is pertinent to share about your upbringing. You might also discuss your goals for therapy, which can be a rich opportunity to dream about the ways in which you hope to grow in therapy.

Often it is a nudge, pull, or synchronicity that gets us into therapy—whether it’s a return to the work or your first experience. If you feel apprehensive or nervous, remember to trust the wisdom of your intuition. Be gentle with yourself and take pride in this decision; asking for help is itself an act of courage.