What to Expect in Your First Therapy Session

Starting therapy for the first time can feel a little scary. You might wonder what will happen, whether you’ll be understood, or if it will even help. The truth is, your first session is not about fixing everything. It’s about being heard and feeling safe. It’s a space where there is no judgment and where you can start exploring what’s on your mind.

Many people tell me that just speaking their thoughts out loud in that first session makes them feel lighter for the first time in a long while. It can be surprising how much relief comes from simply having someone listen and reflect back what they are feeling.

In that session, we often talk about your experiences, your mood, and how things have been for you. Sometimes we explore small patterns, like what makes you feel anxious, low, or stressed. We might also start identifying protective factors, the little things that bring you comfort and joy. Even if you feel like you don’t have any, there’s always something. It could be cooking, art, walking in nature, listening to music, or connecting with others. Therapy helps you notice these things and start bringing them back into your life.

Your first session is also about building trust. You are in control of what you share and at what pace. It is a gentle space to start exploring your thoughts, feelings, and coping strategies.

If you are curious about starting therapy or want to explore how it could help you, even a short conversation can be a helpful first step. You can message me to book a 15-minute consultation and see how it feels to talk things through in a safe and supportive environment.