Starting therapy for the first time can bring up a mix of emotions — hope, nervousness, uncertainty about what you're supposed to say or do. The good news is that there is no "supposed to." Your first session is simply a conversation.
The Goal of a First Session
The primary goal is for us to begin getting to know each other. I'll want to understand what brought you in, what you're hoping for, and a bit about your background — but we'll go at whatever pace feels right. You don't need to share everything at once.
First sessions often cover:
- What's been on your mind lately
- What you'd like to feel differently about
- Any previous experience with therapy
- Practical questions about how we'll work together
You Don't Need to Prepare
One of the most common things I hear is "I'm not sure what to talk about." You don't need an agenda. We'll find our footing together. If you have things you've been wanting to say, bring them. If you arrive with nothing prepared, that's okay too.
It's Also a Chance to See if It Feels Right
A first session runs both ways. Just as I'm getting to know you, you're also getting a sense of whether this feels like a space you want to return to. Trust your instincts. Feeling some nervousness is normal. Feeling like something is off is also information worth paying attention to.
What Comes Next
At the end of the first session, we'll typically talk about what you'd like to focus on going forward, and whether a regular cadence makes sense. From there, we build.
If you've been thinking about starting therapy and have questions, feel free to reach out. There's no pressure — just a conversation to see what feels right.