So, what’s it Really Like to Go to Therapy for the First Time?
POV: You’re about to start therapy but have zero clue what it’s gonna be like. Does this sound familiar? Even if that’s not you, we totally get how nerve-wracking it can be—so many questions, right? Don’t worry, we’ve got you covered. In this post, we’re breaking down what to expect, how to get prepped, TCC team member tips, and more—everything you need to know to feel confident and ready to kick start your mental health journey!
Why am I so Nervous for My First Session?
Let’s be real—it is totally normal to be nervous. Starting therapy is a big move, and you should be proud of yourself for even getting here! Whether it’s your first session ever or your first with a new therapist, it makes sense to feel a little uncomfy or unsure. It’s a vulnerable space, and yeah, that can be scary.
A lot of people stress about things like being judged, getting emotional, being vulnerable, or not knowing what to say. But here's the thing: your therapist is on your team. They’ll help guide the conversation, ask questions, and create a space that works for you!
Therapy might bring up some tough stuff, and that’s okay. Just remember—you can always ask questions, take your time, and go at your own pace. You got this!
Let’s Demystify It: What Actually Happens in a First Therapy Session
There are multiple things that get covered in the first full session, but don’t let that intimidate you! Let’s break it down:
What’s Covered:
Introductions and Background Info: you may or may not have had a consultation, but your therapist will use this time to introduce themselves a bit more and get to know you! They will also want to gather some more background info, and you can expect some “getting to know you” questions like:
💬 What brings you to therapy?
💬 Have you been to therapy before?
💬 What do you want to work on?
Consent Review and Confidentiality: yeah, they also got to cover the boring-but-important stuff. Your therapist will go over consent forms and talk about confidentiality—aka what stays private and when info might need to be shared.
FYI: In Canada, therapists are legally required to follow confidentiality laws! Don’t be afraid to ask questions about it!
Therapeutic Approaches Used: a therapist will probably tell you a little more about the approaches they use and see if you have questions about them. They might suggest trying something like DBT, somatic therapy, or even visual art therapy! At TCC, our therapists are trained in a wide range of approaches, so they can tailor the experience to what works best for you.
Initial Goals/Direction: They might bring up the idea of setting some therapy goals—not a test or anything, just a way to help guide your future sessions and track your growth.
Health History: to get the full picture, your therapist will ask about your mental and physical health history—stuff like past experiences, relationships, family background, and any health conditions that might be helpful for them to know.
How Can I Prep for my first therapy session?
While this looks different for everyone, here’s some general tips and do’s and don’ts you might want to consider!
Be Kind to Yourself: Go easy on yourself and be patient—therapy’s a journey, not a race. You’re learning and growing, and that can take time. Make sure you’re also taking care of you outside of sessions too (yes, that includes water and sleep).
Keep It Real: Being honest (even when it’s hard) is a game-changer. The more honest and open you are with yourself and your therapist, the more progress you’ll see.
Ask Away: Got questions? Make sure you ask them! Therapy is a two-way street, so asking questions helps you feel more connected and understood.
Write It Down: Feel free to take notes if that helps you remember and reflect later!
Plan Your Next Steps: Set some mini goals or action steps—this could be scheduling your next sesh, trying out some tools, or self-reflecting! This helps to keep you motivated!
One Session is not a Magic Fix: Therapy isn’t a one-and-done deal. It takes time to get in the groove and start seeing real shifts. Healing isn’t linear, so trust the process!
Bonus: Tips Directly from TCC’s Team of Therapists:
No Pressure to Bring Stuff: You really don’t have to bring anything unless you want to. Just bring yourself—you and your therapist will figure it out together from there.
Fidgets Are Totally Welcome: Feeling a little anxious? Feel free to bring a fidget—like a spinner, stress ball, or some putty—whatever helps you stay grounded. A lot of therapy spaces have them too, so if they help, use them!
Go at Your Speed: No rush, no pressure. You don’t have to dive into anything you’re not ready for. Your therapist is there to meet you exactly where you’re at, and you get to decide what pace you wanna go at.
Stay Curious: Therapy’s a space to explore so ask your questions, be open, and get curious about what’s going on and your emotional responses. That curiosity can take you places—especially when it comes to understanding yourself better.
Conclusion:
Your first full therapy can feel like a big step, but you don’t have to figure it all out alone. With these tips, insights, and advice from the TCC team, we hope you are now more equipped to walk into session feeling prepared, supported, and ready to take on your mental health journey!
Too Long Didn’t Read:
When stepping into your first therapy session you might have no idea what to expect—but remember it is totally normal to feel nervous!
You can expect the first session to touch on introductions, setting some goals, and covering basics like confidentiality and your health background. Always know that your therapist is on your team and will help guide you through it.
First-session tips include being kind to yourself, staying real, asking questions, taking notes, and remember: one session won’t fix everything, but it’s a good starting point.
TCC’s Team recommends you just bring yourself, utilize fidgets if needed, go at your own pace, stay curious, and ask questions!
Resources:
What to expect and how to prepare for your first therapy session?. CAYA Health Centre. (2024, April 21). https://www.cayahealthcentre.com/post/what-to-expect-and-how-to-prepare-for-your-first-therapy-session/
Campbell, L. (2021, May 27). Things to expect in your First therapy session. Psych Central. https://psychcentral.com/lib/what-to-expect-in-your-first-counseling-session#next-steps
