It’s Your First Therapy Session—What Should You Expect?

By Jessica Rodriguez, LPC-A

You’ve done it. You made the appointment, signed the paperwork, and now you’re just waiting for the day you finally sit down and talk about what’s bringing you to therapy. That step alone can stir up a whole mix of emotions.

Maybe you're feeling nervous, hesitant, or unsure—and that’s okay. Maybe you're feeling hopeful, curious, or even indifferent. Also okay! However you're feeling, it makes sense. Everyone brings different things to therapy, and that’s going to shape your mood and expectations.

To help ease any uncertainty, think of this post as your tour guide for the journey that is your first therapy session—also known as the intake session. So buckle in. It’s going to be a (not-so) bumpy ride!

Walking Through the Door

You’ve entered the building, signed in, and now you're in the waiting room. Maybe you're fidgeting. Maybe you're overthinking. That’s normal. Once your name is called, it’s go-time.

You’ll walk into the therapy room—each one is uniquely shaped by the personality and style of the counselor. You might be invited to sit wherever you’d like. That simple gesture is part of what therapy is all about: helping you feel safe, seen, and comfortable. And yes, we know that’s a tall order when you’re meeting with a total stranger. But sitting down is just the start of a relationship that will, over time, get easier and more familiar.

Informed Consent—Understanding the Process

One of the first things your therapist will do is go over informed consent. This is a key part of the first session and ensures you understand what therapy involves, including confidentiality, scheduling, and expectations. It’s also your chance to ask any questions. Don’t hesitate—seriously. We’re here to clarify things and break down any terms or processes that don’t make sense.

The Focus Shifts to You

Once the basics are covered, your therapist will likely ask: “What brings you in today?”

The first session is usually more conversational and exploratory. It’s not a place for quick fixes or judgment. You're not expected to dive into your deepest trauma right away (or at all if you're not ready). You get to start at your own pace. You can share as little or as much as you feel comfortable with.

Sometimes it’s helpful just to talk about who you are—your day-to-day, your background, or what's been on your mind. That’s all important information. And if something gets misunderstood, say so! Correcting your therapist helps us better understand you, and that’s a good thing. Remember, we can only help you based on what you share with us.

Setting the Stage for What’s Ahead

You won’t cover everything in one session—and you’re not supposed to. This first meeting is an introduction. It helps the therapist understand you better and helps you decide whether this therapist feels like a good fit for you.

Therapy is a collaborative process. If you don’t feel a connection, it’s okay to ask for a referral or try someone else. In future sessions, you’ll work together to set goals, explore patterns, and find strategies that support your growth.

After the Session

Once the session ends, your therapist will walk you out—and you might feel a swirl of emotions. Relief, exhaustion, confusion, hope. All of it is normal. You just opened up about your thoughts, feelings, and experiences with someone new. Take some time to reflect and let it sink in.

If you decide to continue therapy, remember that it’s okay for your goals and feelings to evolve. Be open-minded about the process. It might take a few sessions to figure out what you want to work on, and that’s part of the journey.

Therapy isn’t always easy, but it can be incredibly rewarding. You may experience challenges, but you’ll also gain insight, tools, and a deeper connection with yourself—not just during sessions, but in your everyday life.

So… Should You Book That Follow-Up?

Only you can decide that—but if something about the session felt meaningful, safe, or even just interesting, it’s worth exploring further.

You’ve already done something brave by showing up.

Let’s see where this journey can take you.