Taking the step to begin therapy is a powerful act of self-care—but let’s be honest: it can feel a little nerve-wracking at first. If you’re wondering what happens during your first therapy session, you’re not alone. Whether you’re seeking support for anxiety, trauma, a major life transition, or simply need a space to explore your thoughts, knowing what to expect can help you feel more at ease.
Why the First Session Matters
The first session sets the foundation for your therapeutic journey. It’s a time for your therapist to get to know you—and for you to get a feel for whether this space feels safe, supportive, and right for your needs.
Here’s What You Can Expect:
1. A Warm Welcome
Most therapists will start by greeting you in a calm, welcoming space—whether in person or via telehealth. They’ll usually check in on how you’re feeling and may briefly review consent forms or confidentiality policies if they haven’t already.
2. Getting to Know You
Your therapist will ask questions about:
What brought you to therapy
What you hope to work on or gain
Your background (work, family, relationships, health)
Any previous therapy experience
This isn’t about having “the right” answers—it’s about creating a picture of your unique story.
3. Setting Goals Together
You and your therapist might begin to identify areas you’d like to focus on. These can be broad (like “feeling less anxious”) or specific (like “navigating a breakup”). This collaborative process helps tailor the work to your life.
4. Time to Ask Questions
You’re encouraged to ask anything that helps you feel more comfortable. Want to know more about your therapist’s style or approach (like CBT, ACT, or EMDR)? Wondering how often you’ll meet? Your therapist is there to answer with transparency and care.
5. No Pressure to Share Everything
Many people worry they need to “spill everything” in session one. The truth? You set the pace. Trust and vulnerability take time—your therapist will follow your lead and never rush your process.
You Might Leave Feeling…
Relieved, because you’ve finally started Curious, about what’s ahead Or even emotionally stirred, which is completely normal after opening up
Final Thoughts: Starting Is a Brave Step
Your first therapy session is just the beginning of a supportive relationship centered on you. It’s okay to feel a little unsure—and it’s also okay to feel excited. At Elevated Counseling, I believe in meeting you where you are and honoring every step of your healing and growth.
Ready to begin your journey? Schedule your first session today and take the first step toward feeling more grounded, empowered, and supported.
