What Happens in Your First Therapy Session? (A Friendly, No-Pressure Guide)

First Therapy Session Nerves Are Completely Normal

If you’re feeling nervous about your first therapy session, congratulations! You’re human.

People often worry about:

• Saying the “wrong” thing

• Crying (or not crying)

• Being judged

• Not knowing where to start

Let’s clear this up right away: there’s no right way to do therapy.

Before the Session: A Little Paperwork

Before your first appointment, you’ll be asked to complete intake forms about:

• Your background

• Current concerns

• What you’re hoping to get out of therapy

This helps your therapist spend more time with you and less time asking for basics.

During the First Session: What Actually Happens

Your therapist will:

• Get to know you

• Ask what brought you in

• Explain confidentiality and boundaries

• Answer your questions

You’re not expected to share everything all at once. Therapy is a process, not a performance.

Common Questions Therapists Might Ask

You may hear questions like:

• “What made you decide to start therapy now?”

• “What feels hardest lately?”

• “What would you like to be different?”

You can always say, “I’m not sure yet” and that’s a perfectly valid answer.

After the Session: Then What?

After your first session, you might:

• Feel relieved

• Feel emotional

• Feel unsure

• Feel all of the above

All of that is normal. You and your therapist will talk about next steps and whether continuing feels like a good fit.

A Final Thought

Starting therapy takes courage even if you’re doing it while feeling unsure. You don’t need to have everything figured out. That’s what therapy is for.

Ready to book your first session?
Reach out to The Thought Centre to book a consultation and take the next step, at your own pace.