First Therapy Session 101: Tips, Expectations, and What to Know
What Your First Therapy Session Will Be Like
Starting therapy is a big step. For many people, beginning therapy can stir up feelings of anxiety or uncertainty. You might be wondering what your first therapy session will be like, what you should say, or whether therapy will actually help. Those questions are very common.
At Fallen Timbers Holistic Services, we provide in-person and virtual therapy services in Perrysburg, Ohio, supporting children, teens, and adults as they take this first step. Your clinician’s role is to help you feel comfortable, take a breath, and experience your session as a safe space to share.
Our beginners guide to the therapy process:
1. Breaking the Ice
Your first therapy session usually begins with introductions. Your therapist will share a bit about their background and approach, then gently invite you to talk about what 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 help 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 concerns you’d like to work on. Therapy is relational, and your first appointment is an opportunity for you and your therapist to begin getting to know each other.
Think of it as setting the scene. You decide how much or how little to share. The goal is simply to begin painting a picture of where you are right now.
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.
Knowing your privacy is protected is an important part of feeling safe in therapy. 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 meaning first start.
Try a Free 15-Minute Consultation First
If you’re interested in therapy but unsure about committing to a full session, we offer a complimentary 15-minute consultation. This allows you to meet a therapist, ask questions, and see if it feels like a good fit.
Your first therapy 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, you don’t have to rush the decision. Learning what to expect can be a helpful and gentle place to start.
Frequently Asked Questions About Starting Therapy
Do I need to know what to talk about in my first therapy session?
No. Your therapist will help guide the conversation, even if you’re unsure where to begin.
Is therapy available online or in person?
Yes. We offer both in-person therapy in Perrysburg, Ohio, and virtual/online therapy options.
Is therapy confidential?
Yes. Confidentiality is an important part of therapy, and your therapist will review this with you.
