What actually happens in a first therapy session

If you’ve booked your first therapy session, you might be feeling nervous. That’s completely normal — most people do. Knowing what to expect can take some of the edge off.

Before you arrive

You don’t need to prepare anything. Some people like to jot down a few notes about what’s been on their mind; others prefer to see what comes up. Both are fine.

What we’ll talk about

Your therapist will ask what has brought you to therapy now, a little about your life and history, and what you’d like to be different. You can share as much or as little as you want. “I don’t know” is a perfectly good answer.

We’ll also explain confidentiality and its limits, how sessions work, fees and cancellations, so there are no surprises later.

How to know if it feels right

The relationship with your therapist matters more than any technique. Notice whether you felt listened to and taken seriously. If it doesn’t feel right, say so — a good therapist will help you find someone who fits better.