The first therapy session is something many people dread  and most people feel relief after. Still, knowing what to expect can make showing up for that first appointment a little easier.

Here's what I want every new client to know before they walk through my door (or log on to their first video session).

It's a Conversation, Not an Evaluation

Your first session is not a test. I'm not analyzing you, diagnosing you in my head, or forming permanent conclusions about who you are. I'm getting to know you — the same way you would in any meaningful new relationship, except with a little more structure and a lot more confidentiality.

We'll talk about what brought you to therapy. We'll talk about your goals  even if they're vague or hard to articulate. We'll talk about your history as much as you're comfortable sharing. And we'll start to figure out together whether we're a good fit.

You Don't Need to Have It All Figured Out

One of the most common things new clients say to me in first sessions: "I don't really know where to start." That's exactly right. You don't need to know where to start. That's part of what I'm here for.

You can begin with: "I've just been feeling off and I can't explain it." That's enough. We'll find the thread from there.

What I'll Ask You

In our first session, I'll likely ask about:

• What's brought you to therapy at this particular moment
• What you're hoping therapy might help you with
• A bit about your background  family, relationships, significant experiences
• Whether you've been in therapy before, and what that was like
• Any specific concerns or symptoms you're experiencing

You don't have to answer everything. You can say "I'm not ready to talk about that yet," and that's always okay.

It's Normal to Feel Emotional

Many people cry in their first therapy session — sometimes unexpectedly, sometimes about things they thought they'd "dealt with." This isn't a sign that something is wrong. It's often a sign that you've been holding something tightly for a long time, and finally having a safe space to set it down brings relief.

It's Also Normal to Feel Nothing Much

Equally common: some people leave their first session feeling like "that was fine, but not life-changing." First sessions are often more intake than insight. The deeper work tends to unfold over time, as trust builds and we get more specific.

What to Do Before Your First Session

• Arrive (or log on) a few minutes early, so you're not rushed
• Have a glass of water nearby  emotional conversations make people thirsty
• If there's something specific you're hoping to cover, jot it down — even a few bullet points
• Give yourself permission to take the rest of the day gently, if you can

After the Session

Journaling after sessions can be incredibly useful  what came up, what surprised you, what you're still sitting with. It deepens the work and helps you carry insights into your week.

If you're considering scheduling your first session and have questions about what to expect, I offer a free 15-minute consultation. We can talk through anything before you commit. The first step is usually the hardest one  and you've already started by reading this.

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