Talk to a Counselor

Starting therapy can be both exciting and nerve-wracking. Whether you’re seeking support for anxiety, depression, stress, grief, addiction recovery, or simply looking for personal growth, taking the step to meet with a therapist is a big and courageous decision. If you’re wondering what your first therapy session will look like, this guide will walk you through what to expect and how to make the most of it.

Before You Begin: Intake and Preparation

Before your first session, you’ll likely be asked to fill out some paperwork. These forms usually include basic personal information, medical and mental health history, and questions about your current symptoms or concerns. You’ll also receive documents explaining confidentiality—what’s private in therapy and what might be legally required to be reported, such as threats of harm to yourself or others.

It’s helpful to spend a little time thinking about why you’re seeking therapy. You don’t need to have all the answers or know exactly what to say, but having a general idea of what’s bothering you or what you’d like to change can provide a helpful starting point.

Meeting Your Therapist: Building Rapport

The first few minutes of the session are often spent getting comfortable. Your therapist will likely introduce themselves, explain their approach to therapy, and discuss what a typical session might look like. It’s your opportunity to ask questions and see if their style feels like a good fit for you. Remember, therapy works best when there’s a sense of trust and connection between you and your therapist.

Talking About Why You’re There

Your therapist may ask open-ended questions like:

• “What brings you to therapy?”
• “Have you experienced this issue before?”
• “What do you hope to get out of our sessions?”

There’s no pressure to dive into deep emotional territory right away. Share only what you feel ready to talk about. Therapists are trained to help guide you through the process gently and respectfully.

Setting Goals

Toward the end of the session, your therapist may help you start identifying your goals for therapy. These can be broad or specific—like improving your mood, building coping strategies, understanding past trauma, or learning to manage stress more effectively. These goals can change over time, but starting with a focus can help shape your future sessions.

Ending the Session and What’s Next

At the end of your first therapy session, your therapist might provide a summary of what you discussed and offer some insight into what future sessions could involve. If you feel like the therapist is a good fit, you can schedule your next appointment and continue the journey. If not, that’s okay too—finding the right therapist is an important part of the process.

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Final Thoughts

Your first therapy session is about starting a conversation, not solving everything at once. It’s normal to feel a little unsure, but you’re taking a meaningful step toward better mental health and personal growth. Go easy on yourself and trust the process—healing begins with that first brave step.