By: Brier Sing
So, you’re starting to think about seeing a therapist! This is an important, but oftentimes nerve wracking step. Starting therapy can feel a bit intimidating, especially when you are not sure what to expect. It’s completely normal to wonder what you’ll talk about, or whether you’ll feel comfortable opening up to a new therapist.
The first session isn’t about solving everything right away. Instead, it’s mostly about getting to know your therapist and establishing a safe space to talk.
After reading this guide, you will understand what typically happens during the first session, and taking this meaningful first step will feel hopefully feel easier to navigate.
Getting Ready: What to Think About Before You Go
A bit of preparation can help you feel more confident going into your session. You might
want to consider thinking about why you’re interested in therapy and what you’re hoping to
work on. Many people start with struggles like stress, anxiety, relationships, or self-esteem, but
there are an endless amount of reasons why you might be starting therapy.
Writing down your thoughts or concerns can be a useful exercise, especially if you worry you might
freeze up or forget something during the appointment. Even just a few bullet points is enough to
start the session.
You might also want to prepare questions for your therapist. You could ask about therapy methods, or how often sessions should happen. You do not need perfectly formed questions, just some things that you should know.
Being prepared doesn’t mean having everything figured out. It simply gives you a starting point and can help you feel a bit more comfortable.
What Usually Happens in the First Session
The first session is more of a conversation than anything else. Your therapist will likely
ask about your background and what led you to therapy. You will also go over consent and
confidentiality information.
The goal of your first session is to get a clear picture of what you’re experiencing. It’s not about
judgment or pressure. Your therapist is only trying to understand you and your feelings so they
can support you effectively.
This is also your chance to get a feel for their counselling style and see if it’s a good fit for you.
It’s completely normal if opening up takes time, or if you feel comfortable right away- each person reacts differently, and the right therapist will give you time and space to share on your terms.
Therapy Approaches and Setting Goals
Different therapists use different approaches depending on your needs. Here at NewCare Counselling, we use a wide variety of approaches including Cognitive Behaviour Therapy (CBT), Internal Family Systems (IFS), Acceptance and Commitment Therapy (ACT), and somatic approaches.
Your therapist can explain the methods they think would be most helpful for your particular circumstances, and how it works. If something doesn’t make sense, you’re more than allowed to ask questions.
Goals are often set in the first session, as it allows for growth early on. These goals might focus
on managing stress, improving coping skills, or understanding certain thought patterns or behaviours.
Having goals helps shape future sessions and gives you something to work toward. They don’t
need to be perfect or final, and they oftentimes change as therapy progresses.
After the Session: What Comes Next
By the end of your first session, you should have a better understanding of what therapy will
look like going forward. Your therapist may suggest things to reflect on before your next meeting.
They might also discuss session frequency or ask how comfortable you felt during the
conversation. These steps help adjust therapy to fit your needs. It’s important to remember that
results don’t happen immediately. Therapy is a process, and growth usually happens gradually.
It’s up to you if you decide to book another appointment with the therapist. Before you do, it
may be beneficial to reflect on how the first session went to ensure that they are a good fit for
you and your needs.
Final Thoughts
Beginning therapy can feel like a big jump, but it’s also a strong and positive decision. With
preparation, and willingness, your first session can lay the foundation for meaningful personal
growth.