What to Expect in Your First Therapy Session

tarting therapy can feel daunting. Many adults wonder what the first session will be like, whether they’ll feel comfortable opening up, or even if therapy will really help. If you’re feeling anxious about taking this step, you’re not alone—these are common and natural concerns. The good news is that your first session is designed to be gentle, supportive, and focused on helping you decide if therapy feels right for you.

Before Your Session

When you arrive for your first appointment (either in-person or online), you’ll be asked to complete a short form with basic contact information. You’ll also receive details about confidentiality and fees. You’re always free to provide as much—or as little—information as you feel comfortable sharing. Arriving about 10 minutes early gives you time to settle in and complete these forms at your own pace.

During the Session

A standard therapy session lasts 50 minutes. The first meeting is about starting a conversation, not solving everything at once. Together, we’ll begin to:

• Explore the concerns that have brought you to therapy.

• Talk about how these difficulties are affecting your life right now.

• Consider what you’ve already tried to cope.

• Identify what you hope to achieve moving forward.

It’s normal to feel a mix of emotions—hope, anxiety, uncertainty—when starting therapy. My role is to create a safe, non-judgmental space where you can talk openly, at your own pace.

Finding the Right Fit

Just as importantly, the first session is your opportunity to decide if you feel comfortable with me as your therapist. Research shows that the therapeutic relationship—how well you feel supported and understood—plays a key role in progress. Therapy is most effective when you feel safe and confident with your psychologist, and I encourage you to reflect on whether the fit feels right for you.

After the Session

By the end of the first appointment, you should have a clearer sense of:

• The next steps you might take.

• How therapy could support you in reaching your goals.

• Whether you feel this is the right space for you.

Remember, starting therapy doesn’t mean committing forever. Many clients find that even after a few sessions, they begin to notice meaningful changes—especially with approaches like Cognitive Behavioural Therapy (CBT), Schema Therapy, and Mindfulness-based strategies, which have been shown to bring results in a relatively short time.

Final Thoughts

Beginning therapy is a courageous step. If you’ve been thinking about it for a while, the first session can bring both relief and hope—it’s a chance to feel heard, understood, and supported.

You don’t have to wait to start feeling better. Effective help is available, and even small steps forward can make a big difference.

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