What Actually Happens in Your First Session?

Taking the step to book therapy is brave, but walking through the door — or logging onto the video call — for the first time can feel nerve-wracking. Here's exactly what you can expect.

• It's a conversation, not an interrogation. You will not be asked to bare your deepest struggles on day one. The first session is simply about getting to know each other.
• The logistics. We'll briefly go over some paperwork, explaining confidentiality (what stays in the room) and how sessions will work.
• Your goals. I'll ask gentle questions like "what brings you here today?" or "what does a good outcome look like for you?"
• You are in control. You only share what you're comfortable sharing. It is completely okay to say, "I'm not ready to talk about that yet."
• The "fit" test. Research shows the relationship between you and your therapist is the most important part of therapy. The first session is for you to decide: do I feel safe with this person? Do I feel heard? If the answer is no, I will happily help you find a therapist who's a better fit — see your rights as a client.

Wondering what the bigger picture looks like beyond the first session? Seethe client journey. Still not sure if now's the right time? Try a few reflective questions.