Your First Therapy Appointment: What to Expect
Starting therapy can feel a little intimidating. Walking into that first session, you might wonder: What do I say? Will I be judged? Is there a right way to do this?
The truth is your first appointment is simply about getting to know each other. It’s called an assessment, but it’s not a test. There are no wrong answers, no grades, and definitely no failing.
What We’ll Talk About
The first session is a chance to share what’s been going on in your life, what brought you to therapy, and what you hope to get out of it. I may ask about:
How you’ve been feeling lately
Your history with stress, mental health, or therapy (if any)
Important pieces of your life like family, friends, school, work, identity
Your goals, even if the only goal you can think of is, “I just don’t want to feel like this anymore.”
It’s not about spilling your whole life story all at once. It’s about starting a conversation.
You Don’t Need to Prepare
There’s no need to come with a perfect script. Some people write down a few notes ahead of time. Others just show up and see what comes out. Both are completely fine.
Even if you start with “I don’t know where to begin,” that’s a perfectly good beginning.
How It Feels
Think of this first session as setting the map. Together, we’ll get a sense of where you are, where you’d like to go, and what might help along the way. My role is to listen, ask thoughtful questions, and make sure you feel safe sharing at your own pace.
And yes, you can ask me questions too. Therapy is a relationship, and it matters that you feel comfortable with me.
After the Session
You might leave feeling lighter. Or tired. Or unsure. All of those reactions are normal. The first session often stirs things up. It’s the very beginning of the process, not the whole picture.
Most importantly: You don’t have to have it all figured out before you start therapy. Showing up is already an act of courage. From there, we’ll take it one step at a time, together.
