A First-Timer’s Guide to Therapy: What to Expect in Your First Session

If you’ve never been to therapy before, it’s normal to feel unsure about what to expect. Will your therapist ask a lot of questions? Will you have to share everything right away? What if you don’t know what to say?

This post will walk you through what your first therapy session might look like, so you can go in feeling more prepared—and a little less nervous.

Every Therapist is Different

Before we get into the details, it’s important to know: Therapy isn’t one-size-fits-all.

Every therapist has their own approach, style, and way of structuring sessions. Some therapists are more conversational, while others are more structured. Some will ask guiding questions, while others leave space for you to lead.

The biggest takeaway? There’s no “right” way for therapy to feel—only what works for you.

What Happens in Your First Therapy Session?

The first session is mostly about getting to know each other and laying the groundwork for therapy. Here’s what to expect:

🔹 Introductions & Why You're Here – Your therapist will likely ask what brought you to therapy. You don’t need to have a perfect answer—just share whatever feels natural.

🔹 Questions About Your Background – Your therapist may ask about your history, relationships, mental health, and any patterns you’ve noticed in your life.

🔹 Logistics & Expectations – You’ll go over confidentiality, scheduling, and how therapy works.

🔹 No Pressure to “Go Deep” – You won’t be expected to pour out your life story in the first session. Therapy unfolds over time.

Your therapist’s goal in this first session is to get a sense of you, your concerns, and how they can best support you.

You Don’t Need to Have a Plan

Many first-time clients worry about what they should say in therapy. The good news? You don’t have to prepare anything.

Your therapist will guide the conversation, but you can also:

✅ Share whatever feels most pressing or important
✅ Bring up any concerns or questions about therapy itself
✅ Let them know if you feel nervous or unsure about the process

There’s no wrong way to start. Even if all you say is, “I don’t know where to begin,” your therapist will help from there.

What If It Feels Awkward?

It’s completely normal for the first session to feel a little strange—after all, you’re talking to someone new about personal things.

Here’s what’s normal in a first session:
🔹 Feeling a little nervous or unsure
🔹 Some silences while you gather your thoughts
🔹 Not feeling an instant “click” with your therapist

Therapy is a process. The first session is just the beginning of figuring out if this therapist and this style feel like a good fit.

What If I Don’t Like My Therapist?

Sometimes, you’ll know right away that it’s not the right fit—and that’s okay.

If you feel uncomfortable, misunderstood, or just off after a few sessions, it’s okay to switch therapists. Therapy works best when you feel safe, understood, and comfortable enough to be open.

If you’re not sure, give it a few sessions before making a final decision. It can take time to settle into the process.

Final Thoughts: Therapy Gets Easier

Your first session is just the start. The more you go, the more natural it will feel.

If you’re feeling nervous—that’s normal. If you’re unsure of what to say—that’s normal too.

Your therapist’s job is to guide the process. Yours is just to show up.

If you're looking for more guidance on choosing a therapist, check out How to Find the Right Therapist.

And if you're ready to start, you can reach out here—I'd love to connect.