Considering therapy can feel like a big step, especially if you’ve never been before. Many people feel nervous, unsure, or even intimidated about what the first session might be like. That’s completely normal. The important thing to know is that your first counseling session is designed to help you feel safe, heard, and comfortable.
What Happens in a First Session?
When you arrive, you’ll likely be asked to complete a few forms. These might include your contact information, a brief history of your mental and physical health, and a consent form explaining confidentiality and your rights as a client.
Once you’re in the room with your therapist, they will gently guide the conversation. They might ask about what brought you to therapy, what your current challenges are, and what goals you have for yourself. This isn’t a test or an interrogation. You are free to share as much or as little as you feel ready for. Many people find it helpful to just start where they are and let the conversation unfold naturally.
What You Will Not Be Asked to Do
You will not be judged for your thoughts, feelings, or past experiences. You will not be required to talk about things that feel too painful or overwhelming during that first visit. You are also not expected to make a long-term commitment to therapy right away. The first session is simply a chance to get to know your therapist and decide if it feels like a good fit.
How to Make the Most of It
Speak openly about what you hope to gain from therapy, even if you’re not sure where to start. Ask questions about your therapist’s approach or anything you’re curious about. Most importantly, remember that this is your space, designed to support your healing and growth.
Taking the step to begin therapy is something to be proud of. Showing up for yourself in this way is an act of courage and self-care.