What to Expect from Your First Therapy Session
Starting therapy can feel like a big step. You might be wondering: What will we talk about? Will I have to share everything right away? What if I don’t know where to begin? These are all completely normal questions—and this guide is here to walk you through what to expect, so you can show up feeling more prepared and less anxious.
Why Starting Therapy Feels So Intimidating
Many people delay starting therapy because they fear being judged, getting emotional, or saying the “wrong” thing. But here’s the truth: your therapist isn’t there to criticize you. They’re there to support you, guide you, and meet you exactly where you are—no matter how messy or unsure you feel.
Knowing what to expect ahead of time can ease some of that initial uncertainty.
What Happens in a First Therapy Session?
Your first session is typically called an intake session. Think of it as an introduction—it’s a chance for you and your therapist to get to know each other and see if it’s a good fit. You’ll likely cover:
Your reasons for seeking therapy
You don’t need to have everything figured out—just share what’s been on your mind or what’s been feeling hard lately.
Your personal history
This may include your background, important life events, and any past experiences with therapy or mental health.
Your goals for therapy
Whether it’s managing anxiety, navigating a life transition, or improving relationships, your therapist will help clarify what you’re hoping to gain.
Logistics
You’ll go over policies around confidentiality, session structure, payment, and scheduling.
You’re also welcome to ask questions—about the therapist’s style, approach, or what therapy might look like moving forward.
What You Don’t Need to Worry About
You don’t need to spill everything at once.
There’s no pressure to share your deepest secrets in the first session. Therapy moves at your pace.
You don’t need to have the “right words.”
Your therapist is trained to help you sort through thoughts and emotions—even when you’re not sure how to articulate them.
You don’t need to commit long-term.
The first session is also a time for you to evaluate whether the therapist feels like a good fit. If not, that’s okay—finding the right therapist is part of the process.
How to Prepare for Your First Session
A few simple steps can help you feel more grounded going in:
Reflect briefly on why you reached out.
A few bullet points in your phone or journal can go a long way.
Think about what support would feel most helpful.
Do you want a space to vent? Tools to cope? Clarity about a situation?
Give yourself permission to be honest.
The more real you can be, the more effective therapy will be over time.
The Bottom Line
Starting therapy can feel vulnerable—but it’s also an act of strength. By taking this first step, you’re investing in your mental and emotional well-being. The first session is just the beginning, and the good news is: you don’t have to do it alone.
Ready to take the first step?
We’re Well, a team of therapists committed to making therapy more accessible in NYC. If you live or work in New York, schedule a free consultation now.
