What It’s Like to Start Therapy: A Guide for First-Timers
Starting therapy can feel like a big step, especially if you’re not sure what to expect. You might be feeling a mix of emotions—nervousness, curiosity, or even relief. Therapy is a safe space where you can explore your thoughts, feelings, and challenges with a professional who is there to support and guide you. If you’ve been thinking about reaching out for help, here’s a guide on what it’s like to start therapy, so you can feel more comfortable taking that first step.
What to Expect in Your First Therapy Session
Your first therapy session is often referred to as an “intake session,” where you and your therapist will begin to get to know each other. It’s a time to discuss why you’re seeking therapy, your background, and any specific issues you want to address. Don’t worry—this isn’t an interrogation! Your therapist will guide the conversation with open-ended questions to better understand your concerns, and you can share as much or as little as you feel comfortable with.
Here’s what usually happens during the first session:
Introductions and Paperwork
Before diving into your concerns, your therapist may review some basic information with you, including confidentiality agreements and policies. You’ll fill out forms that provide general details about your history and current situation.Why You’re Here
Your therapist will ask what brought you to therapy. Whether you’re struggling with anxiety, depression, stress, relationship issues, or something else, this is your chance to explain what’s been on your mind. If you’re not sure how to put it into words, that’s okay—your therapist will help you unpack it.Your History
To get a fuller picture of you, your therapist might ask about your background—your family, work, relationships, past experiences, and even physical health. This helps them understand the context of your life and how it might relate to your current challenges.Your Goals for Therapy
At the end of the first session, your therapist may ask what you hope to achieve through therapy. Whether you want to feel less anxious, improve relationships, or gain insight into yourself, these goals will help guide your future sessions.
Common Myths About Starting Therapy
When you’re new to therapy, it’s easy to have misconceptions about what it will be like. Let’s clear up some common myths:
Myth 1: The Therapist Will Judge Me
Therapists are trained professionals who provide a non-judgmental and compassionate space. Their role is to listen, understand, and help, not to criticize or judge you.Myth 2: I Have to Share Everything Right Away
You don’t have to spill your life story in the first session. Therapy is a process, and you can go at your own pace. Over time, as you build trust with your therapist, you may feel more comfortable sharing deeper aspects of your life.Myth 3: Therapy Is Only for “Serious” Issues
Therapy isn’t just for people in crisis. It’s a valuable resource for anyone who wants to improve their mental health, manage stress, navigate life changes, or simply gain more self-awareness.
How Therapy Can Feel
It’s normal to feel nervous before your first session—many people do! But once you’re in the room (or on the video call), you’ll likely find that talking to a therapist can feel surprisingly freeing. Therapy gives you the chance to say things you might not feel comfortable sharing elsewhere, and you’ll have a supportive listener who is there to help.
Here are some common feelings people experience when they first start therapy:
Relief: After bottling up emotions or dealing with stress on your own, finally talking to someone can bring a sense of relief.
Nervousness: You might feel anxious about opening up to a stranger. Remember, therapists are trained to make you feel safe and supported, and those nerves usually settle as you get to know each other.
Uncertainty: It’s okay if you don’t have all the answers right away. Therapy is a process, and part of it is figuring things out as you go.
Hope: Starting therapy is a step toward positive change. Even if you’re unsure about where the journey will lead, many people feel hopeful knowing they’re taking action to improve their well-being.
Building a Relationship with Your Therapist
The therapist-client relationship is one of the most important factors in the success of therapy. It’s essential that you feel comfortable, understood, and respected by your therapist. In the first few sessions, you’ll get a sense of whether their style works for you. Therapy is a collaborative process, so don’t hesitate to give feedback or ask questions if something isn’t clear.
What Happens After the First Session?
After your first session, your therapist will likely recommend a regular schedule for ongoing sessions—typically weekly or biweekly, depending on your needs. As therapy progresses, you’ll work together to explore your thoughts, feelings, and behaviors in more depth. Over time, you’ll develop new insights, coping strategies, and tools to manage challenges.
Here’s what might happen as you continue therapy:
Exploration of Patterns: You and your therapist will identify patterns in your thoughts, feelings, and actions that may be contributing to your challenges.
Developing Coping Skills: You’ll learn practical tools to help manage stress, anxiety, or other issues in your day-to-day life.
Deeper Self-Understanding: Therapy often leads to a deeper understanding of yourself—your emotions, motivations, and how past experiences shape your present.
Final Thoughts
Starting therapy is a powerful step toward taking care of your mental health. It’s a space for you to reflect, grow, and develop healthier ways of coping with life’s challenges. While it can be intimidating at first, therapy often becomes a place of support and self-discovery. Remember, it’s okay to feel unsure in the beginning—it’s all part of the process.
If you’ve been considering therapy, know that reaching out for help is a sign of strength, not weakness. Taking that first step can lead to lasting positive changes in your mental and emotional well-being.
