Starting therapy for the first time can feel unfamiliar, especially if you’re not sure what to expect. If you’re still deciding whether therapy might be right for you, you may be wondering what a therapist will ask, what you’re supposed to talk about, or whether you need to prepare anything beforehand. Feeling nervous or curious about your first session is completely normal, and we will walk you through what to expect and how to prepare.
In this article:
What Happens During Your First Therapy Session?
Your first therapy session is an opportunity for you and your therapist to get to know each other and discuss what brought you to therapy. Rather than diving into everything right away, the first appointment focuses on learning about your concerns, experiences, and what you hope to gain from therapy.
Your therapist may ask about:
What brought you to therapy
Current concerns or symptoms
Mental and physical health history
Relationships, work, or school
Stressors or major life changes
What you hope to gain from therapy
Your therapist may explain their approach to treatment, answer any questions you may have, and discuss what future sessions would look like.
You don’t need to have anything figured out before your first appointment. It’s okay to feel unsure where to start or have some difficulty explaining how you feel. Therapy is a collaborative process, and your therapist can help guide the conversation at a comfortable pace.
How to Prepare
You don’t need to extensively prepare or know exactly what you want to say before your first therapy session. However, taking a few moments beforehand to think about what brought you to therapy can help you feel more comfortable and address your concerns.
Before your first session, you may want to:
Think about the concerns you want to discuss
Consider what you hope to gain from therapy
Write down any questions you may have
Reflect on recent stressors or life changes
Complete any intake forms ahead of time
Review practical details, such as insurance and appointment information
It’s also normal if you’re not sure what your goals are yet or what you hope to gain from therapy. Your therapist can help you identify realistic goals and a meaningful approach to treatment.
If you’re still deciding whether professional support is right for you, our guide on How Do I Know If I Need Therapy? explains common reasons people consider therapy.
What to Expect When Starting Therapy
After your first session, you and your therapist may have a better understanding of what you’d like to work on and how to structure future sessions. Your therapist may discuss different treatment approaches, how often you will meet, and some initial goals that feel realistic.
It’s also normal to leave your first session with different emotions. You might feel relief after talking about your feelings, or it may take some time to process the conversation. There is no “correct” way to feel; therapy is a gradual process, and the initial session is an important first step.
Finding the Right Fit
Your first session is also an opportunity to consider whether the therapist feels like a good fit for you. You may want to consider whether you felt heard, respected, comfortable, and whether their approach feels aligned with what you need.
It can take more than one session to know if a therapist is the right fit. It’s important to take your time, ask questions when they arise, and feel comfortable communicating openly with your therapist.
Starting Therapy at Kendall Psychological Associates
If you’re considering starting therapy, Kendall Psychological Associates can help you find a clinician who fits your needs and goals. Our experienced team of 50+ clinicians provide personalized, evidence-based therapy for concerns including anxiety, depression, ADHD, trauma, relationship difficulties, stress, and major life transitions.
Our therapists use a range of treatment approaches, including Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), Internal Family Systems (IFS), psychodynamic therapy, and mindfulness-based interventions.
Kendall Psychological Associates offers in-person therapy in Cambridge and Salem, Massachusetts, as well as telehealth appointments across Massachusetts. If you’re ready to take the first step, request an appointment to get started.
Frequently Asked Questions
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Your first therapy session is typically an opportunity for you and your therapist to get to know each other. Your therapist may ask what brought you to therapy, discuss your current concerns and relevant history, and learn what you hope to gain from treatment. You’ll also have an opportunity to ask questions and learn more about your therapist’s approach.
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You don’t need to extensively prepare for your first therapy session. It can be helpful to think about what brought you to therapy, any concerns you want to discuss, and what you hope to gain from the process. You may also want to write down questions for your therapist and complete any required intake forms beforehand.
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A therapist may ask about your current concerns, mental and physical health history, relationships, work or school, recent stressors, and your goals for therapy. The specific questions will vary depending on the therapist and your individual needs, and you don’t need to have all the answers figured out beforehand.
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Yes, it’s normal to experience a range of emotions during your first therapy session, including crying. Discussing difficult experiences or emotions can feel overwhelming, and there is no “right” way to respond. It’s also completely normal if you don’t cry or feel particularly emotional during your first session.
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There isn’t a specific list of things you should avoid saying in therapy. Being open about your thoughts, feelings, and concerns can help your therapist better understand your experiences. However, you don’t have to discuss anything before you feel ready, and you can let your therapist know if a topic feels difficult or uncomfortable to talk about.