Starting therapy can feel like a big step—whether you’re hoping to work through something specific or just looking to get a better understanding of yourself. If it’s your first time, you might have a lot of questions and even a few nerves about what to expect. You’re not alone in feeling that way. The good news is that therapy is meant to be a safe, supportive space to talk openly without judgment.
If you’ve been thinking about therapy, here’s a guide to help you understand what actually happens during a session—especially that first one!
1. Phone Consultation - Getting to Know Each Other
When you start your phone consultation, the therapist will likely start by introducing themselves and briefly exploring what is bringing you to therapy. You’ll hear about their approach, how sessions work, and what kind of methods they use. This is also a chance for you to ask any questions you might have about how things will go, or if you have any worries you want to voice. It’s totally normal to feel a little uneasy at first, but know that your therapist is trained to make this space comfortable for you. The phone consultation is a great way to get to know a potential therapist and decide if you feel comfortable moving forward in working together.
2. Setting the Frame for First Session
The intake process in therapy involves gathering background information to help your therapist understand your history and tailor their approach to your needs. While it might feel overwhelming, the therapist will pace the process and ensure everything isn’t covered all at once. It’s normal to not share everything in one session. They will also review confidentiality policies with you, explaining how your personal information will be kept private, helping you feel safe and supported as you begin your therapeutic journey.
3. Talking About Why You’re There
A big part of your first session will be talking about why you decided to seek therapy. You’ll probably discuss what brought you in, whether that’s feeling stressed, overwhelmed, or just wanting to improve your mental well-being. Your therapist will ask questions like:
What’s been going on in your life that made you decide to reach out?
How have these challenges been affecting you day-to-day?
They’re there to listen and get a sense of what you're going through. And don’t worry—this isn’t an interrogation. It’s just a way to get a deeper understanding of your needs and what you hope to achieve from therapy.
4. Getting a Snapshot of Your Life/Experience
Gathering your personal history in therapy is a key step to understanding how past experiences, relationships, and challenges might influence your current thoughts and behaviors. By exploring your background, the therapist can identify patterns and recurring themes that may be contributing to your struggles. This helps create a more personalized treatment plan, allowing for a targeted approach to healing. While sharing your history can feel vulnerable, it fosters trust between you and the therapist, setting the stage for deeper understanding and effective progress. This process unfolds over time, allowing you to open up at your own pace as you build trust in the therapeutic relationship.
3. Begin Creating Goals for Your Journey
Once you’ve talked a bit about what’s bringing you to therapy, the conversation will shift to goals. You and your therapist will discuss what you hope to get out of your time together. These goals can be short-term (like managing anxiety at work) or longer-term (like improving your relationships or building more self-confidence). Therapy is all about you, so the goals are based on what’s most important to you.
Your therapist will also talk about what to expect in future sessions. That might include the types of methods they use, how often you’ll meet, and what kind of work you might do between sessions (like journaling or mindfulness practices). This is your time, so having clear expectations from the start helps you feel more at ease.
4. How Therapy Works (and Some Techniques You Might Encounter)
Therapists use different tools and approaches depending on their training. Some of the most common types of therapy you might encounter include:
Cognitive Behavioral Therapy (CBT): This approach helps you identify negative thought patterns and replace them with healthier, more positive ones.
Person-Centered Therapy: This one’s all about creating a safe space for self-reflection, helping you find your own answers and solutions.
Psychodynamic Therapy: Here, the focus is on exploring past experiences to understand present behaviors.
Your therapist will explain the methods they use and how they think they might help you. They may guide you through exercises or introduce new ways of thinking to help you cope with the challenges you're facing.
5. Building Trust and Comfort (It Takes Time!)
One of the most important parts of therapy is building trust. Don’t worry if you don’t feel like opening up right away—that’s totally okay. You’re allowed to share only what feels comfortable for you, and your therapist will respect your pace. Over time, as you get more comfortable in this space, you’ll likely feel more at ease talking about what’s on your mind.
Therapists are there to listen without judgment, so no matter what you’re going through, know that this is a space where you can be yourself—no matter what.
6. Wrapping Up the First Session
At the end of your first session, your therapist will check in with you to see how you felt during the session. They might ask:
How was this for you?
Was there anything that felt difficult or uncomfortable?
Do you have any questions about the process?
They’ll also talk about the next steps, including scheduling follow-up sessions and what you can expect in the future. Therapy is a journey, and your first session is just the beginning.
7. What Happens After the First Session?
The first session is just a starting point. As you continue your therapy journey, you’ll dive deeper into the issues that brought you in, explore new ways of coping, and work on achieving the goals you set together. It’s important to know that therapy is not a quick fix—it takes time, and that’s okay! Change happens gradually, and that’s part of the process.
Final Thoughts
Starting therapy can feel like a huge step, but it’s also one of the best things you can do for yourself. Whether you’re looking for help with something specific or just want to better understand your thoughts and feelings, therapy is a powerful tool for growth and healing.
The first session might feel like a lot of talking, but that’s all part of the process. With time, you’ll find that therapy gives you tools, insights, and support to navigate life’s challenges. So, if you’re thinking about giving therapy a try, take that first step—you’re worth the investment in your mental health.
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