First Therapy Session 101: Tips, Expectations, and What to Know

Written By Belle Alvarez

Starting Therapy: What Your First Session Will Be Like

Starting therapy is a big step! For some, starting new things can stir up feelings of anxiety. Maybe you’re wondering what it will be like, what you should say or whether therapy will actually help. That uncertainty is common.  Your clinician will work with you to help you feel more comfortable to take a deep breath, and make your session a safe place to share.

At Fallen Timbers Holistic Services, we want you to feel as comfortable as possible stepping into that process.

Our beginners guide to the therapy process:

1. Breaking the Ice

The session usually begins with introductions. Your therapist will explain a little about their background and approach, then invite you to share about what has brought you to therapy.

There’s no script. You don’t need the “perfect words.” Even saying, “I don’t know where to start” is completely okay, your therapist will guide the conversation at a pace that feels right for you.

2. Gathering Your Story

To understand how best to support you, your therapist may ask about your background, daily life, and the challenges you’d like to work on. Therapy is relational, and your first appointment is the first opportunity for you and your therapist to begin to get to know each other. 

Think of it as setting the scene. You decide how much or how little to share at first. The goal is simply to begin painting a picture of where you are today.

3. Setting Goals Together

Together with your therapist, you’ll start outlining goals to guide your treatment. Treatment goals can address a wide range of concerns, including easing anxiety, navigating relationships, building coping skills, or simply having a safe space to process.

These goals aren’t set in stone. They can evolve as therapy unfolds. You and your clinician will review these goals as your treatment progresses, and can change anytime.

4. Clearing Up the Practical Details

During your first session, your therapist will be able to answer any questions that you have about session length, scheduling, or fees associated with treatment. Your clinician will also be able to answer any questions that you may have related to confidentiality guidelines so you know that your information is protected.

Transparency is key and helps to ensure that everything is understood so you can focus fully on the work ahead.

5. What You Don’t Need to Worry About

Here’s what many new clients find reassuring:

  • You don’t need to prepare a speech.

  • You don’t need to have all the answers.

  • You don’t need to wait until things are “bad enough” to start therapy.

  • You can’t “do therapy wrong”.

Showing up is a powerful first step. 

Try a Free 15-Minute Consultation First

Interested, but not quite ready to schedule a full hour session? We offer a complimentary 15-minute consultation so you can meet with one of our skilled therapists, ask questions, and get a feel for whether it’s a right fit before committing to a full session.

Your first session isn’t about fixing everything in one hour, it’s about opening the door to change, one step at a time.

If you’ve been thinking about therapy, now is the time! This is your sign to give it a try.

Belle Alvarez