What to Expect in Your First Therapy Session

A gentle guide for anyone feeling nervous about starting therapy

Starting therapy can feel like a big step, especially if you are not quite sure what to expect from that very first session. Whether you are feeling nervous, hopeful, or somewhere in between, this post is here to demystify the process and help you feel a little more at ease.

What is the First Session For?

I like to call the first session an assessment session, and I currently offer these free of charge. It is a chance for us to get to know each other. There is no pressure to dive into everything straight away. It is about building an initial connection and gently easing any awkwardness.

This session matters for both of us. It helps me understand what is bringing you to therapy, and it gives you a feel for how I work.

What I Usually Ask

Every therapist does things slightly differently, but I tend to start with some key questions:• Have you had therapy before?• What did or did not work for you in the past?• Are you currently taking any mental health-related medication?

I will also ask for basic information such as your full name, contact details, and GP, just for my records. But the heart of the conversation is really about why you are here.

Some people come in with a very specific issue they would like to work on. Others come with more general feelings such as anxiety or low mood. There is no right or wrong. This helps me begin thinking about what kind of approach might support you best.

Helping You Feel Comfortable

I always speak to my clients the same way I speak to anyone else — with warmth, openness and a genuine interest in who you are. I know that even making the decision to book a session can feel exposing, so I often begin with a bit of friendly chat before gently guiding us into the more focused part of the assessment.

You are also very welcome to ask me questions about how I work. People often assume the assessment is just for the therapist to decide whether to take someone on, but it is just as important for you to decide if I feel like the right person to walk alongside you in this process.

What if I Get Emotional or Do Not Know What to Say?

It is so common to feel nervous before the first session. You are aware that you are bringing sensitive and personal topics, and that naturally brings vulnerability.

You do not have to come in with a script. I will guide the session by asking questions, so you do not feel you have to do all the talking or figure it out on your own. You are not expected to say everything perfectly. Just showing up is a powerful step.

Do I Need to Have a Goal?

Not at all. While some people come in knowing exactly what they want to work on, many do not — and that is completely okay.

More often than not, people come in simply wanting to feel more in control of things like anxiety, depression or general overwhelm. Therapy is rarely a straight road. We follow it together, through twists and turns. You do not need to have all the answers. Just trust that you will find your footing with time.

What Happens After the Session?

I always give my clients space to decide if they would like to continue. After the session, I will send over my contract so you can read through it and have a proper think.

I do not ask for a decision on the spot, and I will not follow up or chase you. It is entirely your call. There is no time pressure and no expectation. You are in charge of whether or not you would like to take the next step.

Is it Okay to Speak to Other Therapists Too?

Absolutely. In fact, I encourage it. Therapy is a deeply personal process, and it is so important to find someone you feel safe and connected with. Meeting with more than one therapist is a perfectly valid way to find the right fit.

Thinking About Starting?

If you are considering therapy and feel curious about what it might be like to work together, you are welcome to reach out and book an assessment session. There is no commitment — just a space to explore. You do not need to have it all figured out to begin.