What to Expect in Your First Therapy Session

Starting therapy is a big step. Most people arrive to their first session with a mix of hope and nerves, and a quiet worry that they won't know what to say.

Here's the truth: you don't need to come in with a clear agenda. The first session is really about getting a feel for each other — whether the connection feels right, whether you feel safe enough to be honest, and what you're hoping to get out of the work.

What We'll Actually Talk About

We'll start with what brings you in. That might be a specific thing (a relationship that's struggling, anxiety that won't quiet down, a big life transition) or something harder to name — just a sense that something isn't working.

I'll ask questions. Some will feel obvious, others might surprise you. I'm not just gathering information; I'm trying to understand how you see yourself and the world.

You don't have to have everything figured out. In fact, the messier and more uncertain it feels, the more there is to work with.

It's Okay to Feel Awkward

Most people feel a little strange talking to someone they just met about the things that matter most. That's normal. The therapeutic relationship takes time to build, and a single session doesn't have to feel transformative.

What matters more in the beginning is whether you feel safe enough — safe enough to be honest, to not know, to say the wrong thing and have it be okay.

What Happens After

At the end of the first session, we'll talk about what comes next. Whether weekly sessions make sense, what we might focus on, and any questions you have.

If it doesn't feel like the right fit, that's okay too. The fit between therapist and client matters more than almost anything else. I'd rather you find the right person than stay somewhere that doesn't feel right.

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If you're thinking about starting therapy, you can book a free 20-minute consultation to see if we might work well together.