First Session Guide

Your first therapy session is about getting to know each other and understanding what brings you in. There is no pressure to have everything figured out — many people arrive feeling unsure, nervous, or not quite sure where to start. That is completely normal, and your therapist is trained to help you feel at ease.

Before Your Session

• Find a quiet, private space where you will not be interrupted (especially important for online sessions)
• If you are joining online, make sure your device, camera, and microphone are working
• Have a glass of water nearby
• There is no need to prepare anything in advance — whatever is on your mind is a fine place to start

During Your Session

The first session typically covers:

• Introductions — Your therapist will introduce themselves and explain how they work
• What brought you in — You will have space to share what is happening, in your own words and at your own pace
• Questions — You can ask about the therapist's approach, experience, or anything else that matters to you
• Next steps — Together, you will decide whether to continue and what the next session might focus on

After Your Session

You may feel a range of emotions after your first session — relief, tiredness, hope, or even a bit unsettled. All of these are normal. Give yourself some space afterwards, and trust yourself to know whether it felt like the right fit.

If you decide to continue, you and your therapist will agree on a regular session time and begin working toward your goals.