Starting therapy for the first time can feel intimidating. You might wonder what to expect, what you’re supposed to say, or if it will even help. If you’ve never experienced counseling before, it’s completely normal to feel uncertain. Therapy can seem like a big step, and it’s natural to have questions and concerns.
To help alleviate some of that anxiety, here’s a simple and honest guide to what actually happens in therapy—and why it’s likely to be more approachable than you might think.
The First Session: Getting to Know You
Your first session will typically be focused on building rapport and establishing a comfortable space for you to share. Your therapist will ask some background questions about your life, your challenges, and what you hope to get out of therapy. This is not an interrogation—it’s a conversation. It’s all about you, and you have full control over what you choose to share.
While it’s understandable to want to jump into the deeper issues right away, there’s no pressure to “spill everything” in the first hour. The first session is just a starting point, and the pace of sharing is always guided by your comfort level. It’s an opportunity to begin understanding your feelings, concerns, and goals for therapy in a relaxed, non-judgmental environment.
What You Talk About in Therapy
Therapy is a space where you can talk about almost anything that is affecting your mental or emotional health. The topics you explore will vary depending on what you’re facing, but common issues discussed in therapy include:
- Anxiety, stress, or overwhelm: Many people start therapy to get help managing anxiety, stress, or feelings of being overwhelmed by life’s demands.
- Relationship difficulties: Whether it’s romantic relationships, family dynamics, or friendships, therapy can help you navigate and improve your connections with others.
- Trauma, loss, or grief: If you’ve experienced trauma or loss, therapy can be a safe place to process those emotions and heal.
- Self-esteem and identity: Therapy can be helpful for exploring your sense of self-worth, identity, and navigating any challenges related to these areas.
- Life transitions or decision-making: Big life changes, like moving, career shifts, or other transitions, can bring about stress and uncertainty. Therapy can help you process these moments and make informed decisions.
Ultimately, there is no “right” or “wrong” issue to bring up. If something is affecting your well-being or happiness, it’s worth discussing. Therapy is about what matters most to you and your mental health.
Will I Get Advice?
Therapists don’t offer quick fixes or tell you what to do. Their role is not to give you direct solutions but to help you explore your thoughts and feelings. They provide a space where you can reflect on your challenges and identify patterns in your thinking and behavior. Therapists also help you build healthier coping strategies and offer insights into how you can manage your emotions more effectively.
Rather than giving you answers, therapy helps you gain valuable insights and tools that you can use long after the sessions end. This process empowers you to work through your issues at your own pace and in your own way, developing skills that support long-term emotional resilience.
It’s Okay to Be Nervous
Feeling nervous or unsure before your first therapy session is completely normal. Many people are surprised by how comfortable they feel after just a few sessions. Therapy isn’t about judgment—it’s about support. It’s a space where you can speak openly and honestly without fear of criticism.
While it may feel unfamiliar at first, therapy often becomes a safe and empowering part of your routine. It’s a place where you can explore your emotions, find clarity, and gain support in a compassionate environment.
If you’re considering therapy, know that you don’t have to navigate it alone. We’re here to walk with you every step of the way and to help guide you through the process at your own pace. Taking the first step is often the hardest, but the benefits of therapy can be life-changing.
