What to Expect in Your First Therapy Session
Starting therapy can feel like a big step. You may feel hopeful, nervous, unsure, or all of the above. That’s completely normal.
Therapy is a collaborative process designed to help you better understand yourself, manage emotional distress, and develop practical tools for navigating life’s challenges. It’s not about being “fixed”—it’s about being supported as you grow, heal, and move forward.
How Therapy Can Help
Therapy can support you in:
• Managing symptoms, emotional triggers, and stress responses
• Developing healthy coping strategies
• Gaining insight into patterns that no longer serve you
• Navigating life transitions and difficult circumstances
• Approaching challenges with greater clarity and self-compassion
Over time, therapy can help you view your experiences not as burdens or failures, but as opportunities for understanding and growth.
Skills You May Develop in Therapy
While each person’s therapy journey is unique, many clients gain skills such as:
• Emotional regulation (including anger, grief, anxiety, and low mood)
• Coping tools for fear, avoidance, and overwhelm
• Stress-management techniques for work, family, and daily life
• Improved communication and relationship skills
• Problem-solving strategies for situations that once felt intimidating
• Increased self-confidence, self-worth, and body acceptance
• Stronger boundaries and the ability to speak up for yourself
• Greater awareness of your strengths and resilience
• Relief from symptoms such as panic, racing thoughts, or sleep difficulties
Your treatment plan will be tailored specifically to you and your goals.
What Happens in the First Session?
Your first session has two primary purposes:
1. Understanding Your Current Situation
The first session is an opportunity to learn more about what brings you to therapy and what you’re hoping to change.
We’ll talk about:
• Your current concerns and symptoms
• Relevant life experiences or stressors
• What has or hasn’t worked for you in the past
• Your goals for therapy
Together, we’ll discuss possible approaches and how therapy might fit into your life. You may also be offered simple practices or reflections to explore between sessions, as therapy works best when it’s an active, collaborative process.
2. Building a Therapeutic Relationship
Therapy is most effective when there is trust, safety, and connection.
The first session is a two-way conversation. I’ll ask questions to better understand you, and you are encouraged to ask questions as well—about therapy, my approach, or anything else that matters to you.
Research consistently shows that the quality of the therapist–client relationship is one of the strongest predictors of positive outcomes. Feeling heard, respected, and supported is essential.
You can expect:
• Compassion, empathy, and respect
• A nonjudgmental, supportive presence
• Evidence-based, clinically informed care
• A confidential and safe environment
• Practical strategies you can use in daily life
Each therapeutic relationship is unique, but safety and collaboration are always foundational.
Confidentiality
Your privacy is taken seriously.
In general, everything discussed in therapy is confidential and protected by law. Information cannot be shared without your written consent.
There are specific legal exceptions where confidentiality must be broken to ensure safety, including:
• Suspected abuse or neglect of a child, dependent adult, or elder
• Threats of serious harm to another person
• Risk of imminent harm to yourself
If safety concerns arise, the goal is always to protect and support you while involving the least amount of outside intervention necessary.
Preparing for Your First Session
Please complete any intake forms prior to your appointment so we can use our time together effectively.
There is no need to prepare what to say or “get it right.” You can simply show up as you are.
A Final Word
Beginning therapy is a meaningful step toward caring for yourself. I look forward to getting to know you and supporting you as you work toward your goals.
If you have questions or concerns before your first session, please don’t hesitate to reach out.
