What to expect from your first time in therapy

Even though therapy is becoming more widely accepted and pursued than ever before (yay!) it can still feel like a bit of a mystery if this is your first time. Whether you’re starting individual or couples therapy, you can expect the first therapy session to include a lot of the same core components.

I always tell my clients to expect that this session will feel different than the rest of our work together as it sometimes comes off more like an interview. This is very normal! Your therapist should lead a structured conversation to learn more about what brought you in, your history (mental health, medical, relationship, work), your own perspective of the problems or concerns that brought you to therapy, and any goals you might already have in mind. You’ll also review important policies around confidentiality, how sessions work (length, frequency, fees, cancellations), and may complete intake forms or brief assessments. Expect your therapist to ask clarifying questions and to listen without judgment.

One of the most important parts of the first session is you. You have to decide if this genuinely feels like the right fit. Remember this is your life and your well-being. If you aren’t feeling a good connection, do not feel bad about moving on to find someone else that you feel more comfortable with. As therapists, we are used to this! You might feel nervous, uncertain, or hopeful at first, and that’s normal; a good therapist will move at a pace you can tolerate, clearly explain their approach and what to expect, and invite your questions about methods, boundaries, or expectations. By the end of the session you may have a clearer sense of the therapeutic focus and a plan for future sessions or referrals if a different kind of help is needed.

You’ve got this! If you’re in Illinois or Utah and ready to start your therapy journey and get the kind of care and support you deserve, reach out and let’s chat!