What to Expect When You Are Starting Your First Therapy Session

Before Your Session

When searching for a new therapist, it’s common to be offered a 15–20 minute consultation. This brief meeting gives you a chance to get to know the therapist and determine if they are the right fit to support you. During this consultation, it’s helpful to ask questions, such as whether the therapist has experience with your specific concerns.

Plan to arrive 10–15 minutes early for your first session. For virtual sessions, this gives you time to check your internet connection, microphone, and video. For in-person sessions, it allows time to find the office and settle in.

Most therapists will send intake paperwork before your first session. Be sure to complete this in advance. Intake forms usually include an assessment where you can share your symptoms, physical and mental health history, and goals for therapy. You’ll also receive informed consent paperwork, which outlines clinic policies, legal and ethical guidelines, and how your personal information will be collected, used, and protected. This helps you understand how your therapist safeguards your confidentiality.

Starting The Therapy Session

Some therapists begin with a structured intake session where they review your paperwork and history. Others take a more conversational approach, following your lead and asking open-ended questions. Remember: you’re in the driver’s seat. If you feel uncomfortable answering a question, you can ask to skip it and return later. If you’re unsure how to answer, let your therapist know, it’s okay not to have all the answers.

In most first sessions, your therapist will also ask about your goals. These might be specific (e.g., reducing anxiety) or broader (e.g., knowing when therapy feels like it’s helping). Goals help guide therapy, give direction, and support your progress. They also build hope and encourage positive change.

After the Session

Your therapist may invite you to book a follow-up appointment, but you are not obligated to decide immediately. You’re always free to check your schedule or reflect on whether the therapist feels like a good fit. Keep in mind that many people find it takes about three sessions to feel a genuine connection with their therapist.

Depending on what you discussed, your therapist may suggest resources or encourage you to practice a skill between sessions. While completing “therapy homework” isn’t mandatory, the effort you put in often shapes what you get out of the process. If you aren’t able to practice a skill, let your therapist know so you can work together to find strategies that fit your lifestyle and energy levels.

Finally, give yourself space for self-care after therapy. Processing difficult topics can feel draining, and it’s normal to experience lower energy or mood afterward. Drinking water, eating a nourishing meal, moving your body in a way that feels good, and spending some quiet time can all help restore balance.