Therapy Doesn’t Have to Be Scary- What to Expect the First Session

Any new start can be hard at first, whether it is first dates or job interviews. The first therapy session can bring on feelings of nervousness, overwhelm, and a lingering desire to cancel. If you have a strong urge to just not go, you are not alone. These are all normal reactions to starting a new process.
Knowledge is power. Having some ideas of what to expect can make that first step just a little easier to take. Here are some things that you can expect from the first therapy session.

• It’s ok to be nervous. The first time of any new thing can be hard. The therapist is there to help create a safe therapeutic space where you can share your story and where you want to go. Take a minute (or a few) if you need to. Jokes are allowed if the tension feels too much. The space and time are there to best support you. Feel free to take some deep breaths or drink some water.

• There may be a lot of questions. It may seem excessive, but the goal is to cover a lot of ground in the first hour. The therapist is getting to know you too. They may be checking for safety, gathering relevant background information, and determining what has been helpful in the past. After the first session things can develop at a more relaxed pace.

• You are in charge of what to share or what not to share. Therapy there to be helpful, not a miserable appointment to be endured. You can always ask to skip a question or provide more detail later if something feels funky, off, or too hard to talk about. As a client you have rights and are able to advocate for what feels best for you.

The first step on a new path is often the most difficult. Just getting to the office or on the Zoom meeting is a win.