What to Expect Your First Session in Therapy

Walking into therapy for the first time can feel like stepping into the unknown—and that takes courage. You might feel a bunch of emotions: nervousness, hope, awkwardness, or even relief. All of that is normal. The truth is, your first session isn’t about “fixing” anything; it’s about slowly opening the door to something new. It’s about showing up for yourself in a way that says, “I’m ready to be seen and supported.”

In that first conversation, your therapist will want to get to know you—your story, what’s weighing on you, and what you hope might change. There’s no right or wrong way to share and you don’t have to tell your whole story. Good therapy happens at your pace. If something feels too big to say out loud, that’s okay too. You get to decide what feels safe to share and when.

Your first session is also your chance to see how this relationship feels. Do you feel heard? Is this someone you can imagine opening up to over time? The research shows that good outcomes in therapy are determined by the fit of the therapist and client. Therapy works best when you feel like you can be your real, messy, human self. So ask your questions—about how they work, what sessions look like, or what you might expect down the road. Your therapist is there to help you feel supported and understand the therapy process.

Most of all, remember this: it’s a beginning, not a test. You don’t have to know exactly what to say, and certainly don’t have to be “good at therapy” to grow. Just by showing up, you’re honoring your desire to feel better. That in itself is hopeful, powerful, and enough. One step at a time—you don’t have to do this alone anymore!