A first therapy session usually focuses on getting to know you, reviewing confidentiality and consent, and discussing what brought you to therapy. Therapists may ask about your mental health history, current stressors, and goals for therapy. The goal of the first session is to build trust and create a safe foundation for future conversations.
What to Expect in Your First Therapy Session
Yay! You took the first step and booked your therapy session. Now, what can we expect a first session to actually look like?
“Will I cry?” “What if I have nothing to talk about?” “Are we gonna talk about everything right away?”
These are questions so many of us wonder about so here’s an in on what you can expect. Your first therapy session is not about unearthing all your traumas and insecurities right from the get-go but rather creating a meaningful foundation and connection with your therapist.
The setting
Most therapists offer telehealth therapy alongside in person sessions. For virtual sessions, clients can expect a link to join the session, and often a welcome email that outlines everything that clients should know prior to session like payment, login info, and intake and consent forms.
In-person sessions follow a similar format, ensuring all information is provided of what there is to know, and the address of the clinic where you can expect the session to occur.
I always remind virtual clients to be in a space that feels comfortable, confidential and safe for them. Whether in person or virtual, I encourage clients to come in a way that feels right for them. All of it is welcome! There’s no “right” way to show up.
We review practical things
The first therapy session is a place where we are laying the foundation on what to expect and all the intricacies and formalities to make sure we are on the same page. We review things like confidentiality and consent, scheduling, and cancellation policies so you know your rights as a client, and we can ease your nervous system into the process knowing the ins and outs.
Things move at your pace
I always remind clients that things will always move at a pace that feels comfortable and safe for them. Faster does not always mean better. Our goal is to make you feel safe enough to express yourself and your feelings and that may not always come right at once. You should always be able to tell your therapist where you’d like things to go.
We will talk about what brought you in
We want to understand what brought you in and give you the space to talk about what you feel is important to you and the concerns you are having. We may ask questions about current stressors, ways of coping, mental health history, and key life events. We also talk about hopes and goals for therapy. Some clients come in having something specific they’d like to work through, while for others the goal may not be clear – that is okay! The goal is also something we can find along the way.
So now what?
Starting therapy is a big step! After your first session, it is normal to have an increase in tiredness or emotion. When we open the door to what we’ve been holding onto, it can take a lot of energy. Give yourself some time and space to process what the session felt like for you and what may have come up. You don’t need to understand or make sense of everything right away. Integration and understanding unfold with time. Just showing up is enough. No one session is going to look the same, and that is the beautiful part.
We will take it one step at a time…together!
If you are considering therapy and want to learn more about how the process works, our team is here to help. Whether you are attending sessions in person or connecting through virtual therapy, the first step is simply reaching out and beginning the conversation.
Clients in Vaughan and Ontario often share the same questions about starting therapy, and our goal is to create a supportive space where you can explore your concerns at your own pace.
Frequently Asked Questions
What should I do after my first therapy session?
After your session, it is normal to feel tired or emotional. Give yourself time to process the experience and reflect on how the session felt. Therapy is a gradual process that unfolds over time.
Can therapy be done online?
Yes. Our therapists offer virtual therapy sessions through secure video platforms. Online therapy works similarly to in-person sessions and allows clients to attend from a comfortable, private space.
Is the first therapy session different from regular sessions?
Yes. The first session often includes intake questions, discussions about confidentiality and policies, and an overview of how therapy will work. Future sessions tend to focus more on ongoing goals and personal growth.
How long does a first therapy session last?
Most first therapy sessions last between 50 minutes, though this can vary depending on the clinic or therapist.
What if I don’t know what to talk about in therapy?
It is completely normal to feel unsure about what to say. Therapists guide the conversation with questions about your experiences, feelings, and goals. You do not need to arrive with everything figured out.
What happens in the first therapy session?
The first therapy session usually focuses on getting to know each other. Therapists review confidentiality, consent, and policies, then ask about what brought you to therapy, your current challenges, and what you hope to gain from the process.
Do people cry during their first therapy session?
Some people cry during their first therapy session, while others do not. Therapy is a safe space to express emotions, but there is no expectation that you need to cry or share everything right away. Many first sessions focus more on getting comfortable and building trust with the therapist.