Getting started
What happens in a first therapy session?
Most people are nervous before their first session. Knowing what to expect takes a lot of that away.
A first session is mostly a conversation. Nobody expects you to tell your whole life story or to have the right words. Your therapist’s job is to make it easy to begin.
What your therapist will probably ask
- What brings you here now, and how long it has been going on
- How it affects your sleep, work, mood and relationships
- What you have already tried, including any earlier therapy
- A little about your background, health and the people in your life
- What you would like to be different in a few months
They will also explain confidentiality and its limits, and how they like to work.
What you can ask
It is a two-way meeting. Good questions include: How do you usually work with something like this? What would the first few sessions look like? How will we know it is helping? How often should we meet?
How to prepare for an online session
- Find a private spot. A parked car or a walk with headphones works if home is busy.
- Use headphones, and check your camera and microphone a few minutes early.
- Jot down two or three things you want to mention, so nerves do not wipe them.
- Leave ten quiet minutes afterwards. Sessions can stir things up.
Afterwards
Ask yourself one question: did I feel heard? You do not have to feel better yet. But you should feel that this person understood you and that you could be honest with them. If not, it is completely fine to try someone else. Fit is the best predictor of therapy going well.
This article is general information, not medical advice. If you are in crisis, please use the resources on our Get help now page.