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Your First Therapy Session: What to Expect

CHC Counseling TeamSep 12, 20246 min read
In this article▾
  1. Before Your First Session
  2. What Happens During the First Session
  3. Questions Your Therapist May Ask
  4. How to Get the Most from Your First Session
  5. After the First Session

Before Your First Session#

Preparation can help reduce first-session anxiety. Complete any intake paperwork ahead of time, which typically includes personal information, medical history, and a brief description of why you are seeking therapy. Write down the key topics you want to discuss, any questions you have for the therapist, and your goals for therapy. Allow extra time for your first visit, and remember that it is normal to feel nervous.

What Happens During the First Session#

Your first session is primarily an assessment and getting-to-know-you meeting. The therapist will ask about your current concerns, relevant history, relationships, and what you hope to achieve in therapy. They will explain their approach, discuss confidentiality policies, and answer your questions. You will not typically dive deep into emotional work during the first session. Think of it as laying the groundwork for future sessions.

Questions Your Therapist May Ask#

Common first-session questions include what brought you to therapy now, what your current symptoms or concerns are, your personal and family history of mental health, your support system and coping strategies, and your goals for therapy. You are always free to share at your own pace. A good therapist will not push you to disclose more than you are comfortable with during the initial meeting.

How to Get the Most from Your First Session#

Be honest and open about what you are experiencing, even if it feels uncomfortable. Remember that therapists are trained to listen without judgment and that everything you share is confidential. Ask questions about the therapist's approach, experience, and how they measure progress. Pay attention to how you feel during the session; do you feel heard, respected, and comfortable? Your comfort level is an important indicator of therapeutic fit.

After the First Session#

After your first session, reflect on how it went. Did you feel comfortable with the therapist? Did they listen and seem to understand your concerns? It is normal to feel a mix of emotions including relief, hope, vulnerability, or even exhaustion. Give yourself grace as you process the experience. If the fit did not feel right, it is okay to try another therapist. The most important thing is that you took the first step.

Written by the CHC Counseling Team — licensed therapists serving Alpharetta, Johns Creek, and all of Georgia via teletherapy.

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CHC offers in-person therapy in Alpharetta and teletherapy across all 159 Georgia counties. Most major insurance accepted.

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