What to Expect In Your First Therapy Session
Starting therapy is a big step—because it is! You might be wondering what to expect, how to get started, or if it’ll feel awkward.
The good news? Your first session is all about getting comfortable, setting the foundation for your therapy journey, and beginning to explore what brought you here. This guide will walk you through what to expect so you can feel prepared and at ease walking into your first session.
The Structure of Your First Therapy Session
Every therapist has their own style, but most first sessions follow a general structure:
Introductions & Housekeeping – Your therapist will introduce themselves, go over confidentiality, and explain how therapy works.
Getting to Know You – This is where we chat about what brought you to therapy, your background, and what’s going on in your life.
Exploring Your Goals – We’ll discuss what you hope to gain from therapy and what progress looks like for you. This is your chance to let us know what you're hoping to address and how we can work together to help you achieve those goals.
Next Steps – The session usually wraps up with reflections, a check-in on how you’re feeling, and what to expect moving forward. We'll talk about what steps we'll take next, and how you might feel as you continue with therapy.
You don’t need to prepare anything in advance—your therapist is there to guide the conversation and will move at a pace that feels comfortable for you. If you feel unsure about anything or have questions, don’t hesitate to ask.
What To Expect at the First Therapy Session?
Your first session is about getting to know each other. Some therapists take a structured approach, while others let you lead the conversation. Either way, this session is all about building a foundation for your work together.
I like to tell clients that our first session (and really, every session after) is about getting to know each other. Therapy works best when you feel safe, seen, and comfortable, and that starts with simply connecting as two humans. It’s a space for you to express yourself, and for me to understand how I can best support you in your journey.
So, yes—we’ll talk about what brought you to therapy. But I also want to know:
What do you do for work?
Where did you grow up?
Any siblings? Kids? Pets?
What kind of social support do you have?
What is important to you and your future?
These small details help your therapist build an understanding of your life and what is important to you. This way your therapist can have helpful feedback and suggestions with things that fit your values and beliefs. This time will also help you build trust in your therapist and help make therapy feel like a space where you can be yourself.
We’ll also likely be exploring some big emotions at some point in therapy, and you deserve to feel safe and supported while doing that. Plus, understanding more about your everyday life helps me better tailor our sessions to your needs.
Is Therapy Awkward at First?
Honestly? It totally can be! Like any new experience, therapy might feel unfamiliar or even uncomfortable at first. Let’s be real—you’re sitting with a stranger and are talking about deeply personal topics. It makes total sense if that feels a little weird at first! But our Angel City Therapy therapists are trained to create a warm, nonjudgmental space, and the awkwardness usually fades as you settle in and build a stronger connection.
Remember, you’re not expected to have everything figured out in the beginning. We’ll work through the nerves together, and it will become easier as you become more familiar with the process.
What If I Don't Know What To Say or Get Stuck In Therapy?
Not sure how to start? Try saying:
“I don’t really know what to say, but I know I need support.”
“This is my first time in therapy, and I’m not sure how it works.”
“I’ve been struggling with [concern], but I’m not sure how to talk about it.”
Therapy isn’t like a regular conversation where you have to keep the flow going—your therapist will take it from there and guide things in a way that feels natural. Our therapists are experts at guiding conversations to help you get the most out of your therapy session. It’s okay to take your time and say what’s on your mind, even if it’s just the starting point of your thoughts.
What Does a Therapist Ask You for the First Time?
Your therapist will likely start with open-ended questions, such as:
What brings you to therapy?
Have you been in therapy before?
What’s going on in your life right now?
Are there specific goals or challenges you’d like to focus on?
How do your relationships, work, and daily life feel impacted?
There’s no right or wrong answer—therapy is about exploration, and we figure it out together. As I always remind my perfectionists: there is no “right way” to do therapy! It’s a conversation where we discover what works best for you.
Will I Cry in My First Therapy Session?
Maybe! Some people cry in their first session, while others need more time to open up. However, your response is completely okay. Therapy is a space where emotions naturally surface, and there’s zero judgment if you get emotional—or if you don’t! Remember, emotions are part of being human, and it’s normal to feel vulnerable in a new space.
Will I Be Diagnosed in My First Therapy Session?
It depends. Some therapists conduct formal assessments right away, while others take a few sessions to get a full picture before making any diagnostic conclusions. If this is important to you, you can always ask your therapist about their approach. Therapy is a process, and it may take some time to fully understand what’s going on.
Why Does Therapy Feel Hard at First?
Starting therapy can feel uncomfortable—especially if you’re used to bottling things up. It’s like stretching a new muscle; it might feel unfamiliar at first, but that’s part of the process. Opening up takes time, and therapy is about building trust. There’s a reason they call them growing pains! The good news is that as you keep going, the discomfort often lessens, and the breakthroughs become more frequent.
Is the First Session the Hardest?
For many people, yes. The anticipation, the newness, and the vulnerability of opening up to a stranger can feel daunting. But most clients say they feel a huge sense of relief afterward—just taking that first step can lift a big weight off your shoulders. It’s okay to feel nervous but remember that this is a powerful step toward growth.
You Got This!
Your first therapy session is the beginning of a journey toward self-discovery, healing, and growth. There’s no pressure to have all the answers or dive into everything at once—just showing up is a huge win. You’re already taking a big step toward improving your life and well-being.
Therapy feels unfamiliar at first, but over time, it can become one of the safest, most empowering spaces in your life. So I encourage you to take a deep breath, remind yourself that you’re doing something really good for yourself, and know that you’re not alone in this. This is a space for you to explore, grow, and heal at your own pace.
You’re taking a big step toward healing, and that’s something to be proud of.
Ready to take the first step towards a healthier and happier you?
Schedule your free phone consultation with Angel City Therapy today. We'll answer your questions, discuss your needs, and help you find the right therapist for your journey.
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