5 Things to Expect In Your First Therapy Session

Starting therapy can bring up a lot of mixed emotions. You might feel curious, nervous, or unsure if you are ready. That is completely normal. Many people worry about what it will be like or whether they will “do it right.” And the truth is, therapy is often a more welcoming and supportive space than one may have thought. It is often much gentler and more approachable than one would imagine. When you first start therapy, you do not have to have everything figured out before you begin. Just showing up is enough!

Once you decide to give therapy a try, it can help to know what to expect. Many people wonder how a session will flow, what topics will come up, or how much they need to share. The good news is that therapists guide the conversation while respecting your boundaries, and there is no “right” way to start. Understanding a bit about what happens can make the first session feel less intimidating and help you feel more confident as you take this step toward caring for your mental health.

1. A warm welcome: Your therapist will usually begin by helping you settle in. This may include a quick conversation to ease nerves, sharing a little about how sessions typically flow, and inviting you to ask questions.

2. Paperwork and practical details: Yes, The DREADED paperwork, who would have thought it could follow you all the way to the therapy couch. There may be a few forms to fill out if you have not done so already. This often covers your contact information, basic history, and consent forms. It may feel routine, but it is part of making sure you have a safe and clear process in place. Luckily, JPB Counseling sends you a link to do it all beforehand, so please do that. But if not... we have an iPad waiting for you... don't be that person. We want to hear your story, not see you fill out your history. There is a difference. Trust me.

3. Sharing your story: The heart of the first session is you. Your therapist will want to hear what brought you in, what challenges you are facing, and what goals you might have. You do not need to have everything figured out. Many people arrive unsure of where to begin, and that is completely okay.

4. Goal setting: Together, you and your therapist may start thinking about what you hope to gain from counseling. These goals do not need to be final or perfect. They can grow and shift as therapy continues.

5. Getting comfortable with the process: Your therapist may explain how future sessions will look, talk about confidentiality, and let you know what kind of support they can offer. The goal is for you to leave feeling a little more at ease, even if your journey is just beginning.

If you’ve been thinking about starting therapy, there’s no better time than now. JPB Counseling is currently accepting clients for remote sessions. Reach out today to learn more and take the first step toward support and growth.