Talk to a Counselor

Deciding to start therapy is a powerful act of self-care. Whether you’re struggling with anxiety, depression, trauma, addiction, or just feeling stuck in life, talking to a mental health professional can be the beginning of meaningful change. But if it’s your first time, you might be wondering what to expect when you walk into that initial session. Don’t worry—feeling a little nervous or uncertain is completely normal. Here’s a guide to help you understand what that first therapy appointment will likely look like.

Before the Session: A Little Paperwork

Just like a medical appointment, your first therapy session usually starts with some paperwork. You’ll be asked to fill out intake forms, which include personal information, mental health history, and the reason you’re seeking therapy. You’ll also review and sign a confidentiality agreement that outlines how your information will be kept private, along with any legal exceptions your therapist is required to follow (such as concerns about safety).

If your appointment is virtual, these forms may be sent to you beforehand to complete online.

Meeting Your Therapist: Building a Connection

The first few minutes of the session are about getting to know each other. Your therapist will introduce themselves, share their credentials, and explain their approach to therapy. This is your opportunity to get a feel for their style and see if you feel comfortable with them. Building trust takes time, but feeling safe and heard in the room is key.

Telling Your Story: At Your Own Pace

You won’t be expected to dive into your deepest issues right away—unless you want to. Most therapists will start with general, open-ended questions like:

• “What brought you to therapy?”
• “How have you been feeling lately?”
• “Are there specific goals or concerns you’d like to work on?”

Your therapist will listen without judgment and help guide the conversation. If you’re unsure how to start or feel overwhelmed, that’s okay. Just be honest about how you’re feeling—they’re trained to help you through it.

Establishing Goals: What Do You Want from Therapy?

During the first session, you and your therapist may start to talk about what you want to achieve. Some people come with specific goals—like learning coping tools or working through trauma—while others just want help sorting through emotions or life changes. Whatever your reason, your therapist will work with you to set a direction that feels right for you.

What Happens Next

At the end of the session, your therapist might summarize what was discussed and offer suggestions for next steps. They may recommend how often to meet and let you know what future sessions might look like. Some therapists might assign gentle “homework,” like journaling or mindfulness exercises, but that’s not always the case.

Final Thoughts

Your first therapy session isn’t about fixing everything—it’s about starting the conversation. You don’t need to have it all figured out. Just showing up is an act of courage and a step toward healing. Be proud of yourself for taking that first step. Therapy is a process, and you deserve the support it offers.