What to expect in your first therapy session

What Can You Expect From Your First Therapy Session?

Starting therapy can feel like a big step. For some, it brings relief, but for others, it can feel daunting, uncertain, or even a bit awkward. That’s all completely normal.

If you're wondering what actually happens in that first session, you're not alone. Here’s an overview of what you can expect, and what you don’t have to worry about.

It’s OK to be nervous

Most people feel a little apprehensive before their first session. You might be asking yourself ‘What should I say?’, ‘Will I cry?’, ‘Will I be judged?’, but you don’t need to have it all figured out. Therapy is a space where you can show up exactly as you are, confused, guarded, tearful, talkative, quiet… all of it is welcome.

You set the pace

There’s no pressure to dive into your deepest pain straight away. The first session is often about getting to know each other. You might talk a little about what has brought you to therapy, what you’re hoping for, and any worries you have about the process.

I’ll also explain a bit about how I work, answer any questions you have, and check in with what feels comfortable for you.

A few practicalities

At the start of our first session, we will go through a few practical things. We will agree to a therapy contract, which helps set out clear boundaries and outlines what you can expect from me, as well as what I ask from you. You will also be invited to complete a short form about how you are feeling that day. It is a quick check in, not a test, and you can either read and complete it yourself or I can read it aloud and we can talk through the answers together. Once that is out the way, the space is yours.

You don’t have to tell everything all at once

You’re in charge of what you share. Some people come in and pour everything out. Others need time to build trust. Both are completely okay.

Therapy isn’t about performing or having the “right” story to tell. It’s about beginning to explore what’s happening inside you, in your own way and time.

What you might feel afterwards

It’s not uncommon to feel a bit drained, raw, or reflective after your first session. That’s part of opening up. You might also feel lighter, surprised, hopeful, or unsure. All of these responses are valid. The first session is just the beginning.

A safe space to begin

My aim is to offer you a calm, confidential space where you can feel safe, respected, and met with compassion. You don’t have to do anything special to prepare. Just come as you are.

And if you’re not sure whether it’s the right fit after our first meeting, that’s OK too. Therapy works best when there’s a sense of connection and trust, and that’s something we can explore together.

Ready to take the first step?

If you feel like it might be time to talk, I would love to hear from you. You can get in touch here to book your first session or ask any questions. Let’s find a space that feels right for you.