Preparing for Your First Therapy Session

Starting therapy can feel daunting, and it is completely natural to feel nervous, uncertain, or unsure about what to expect. Knowing what will happen in your first session and how to prepare for it can significantly reduce anxiety and help you make the most of the experience. This guide is designed to answer the most common questions and help you feel as comfortable and prepared as possible.

Your first session will typically be an assessment or initial consultation, during which your therapist will ask you about your current difficulties, their history, and their impact on your daily life. You will be asked about your mental health history, your physical health, your family and social circumstances, and any previous experience of therapy. The purpose of this assessment is to develop a shared understanding of your difficulties and to agree on the most appropriate approach and goals for therapy. You will also have the opportunity to ask questions about your therapist's approach, qualifications, and what the therapy will involve.

It can be helpful to spend some time before your first session thinking about what you would like to get out of therapy. You do not need to have perfectly formulated goals — even a general sense of what you would like to be different is a useful starting point. If there are specific events, symptoms, or patterns that you would like to discuss, you might find it helpful to make a few notes beforehand. This is not necessary, but some people find it helps them feel more prepared, especially if anxiety makes it difficult to remember things in the moment.

You are not expected to share everything in your first session. Therapy is a gradual process, and trust develops over time. Share what you feel comfortable sharing, and let your therapist know if there are topics that you find particularly difficult — they will work at your pace and will never pressure you to discuss anything before you are ready.