What to Expect in Your First Therapy Session (and How to Make It Successful)
Thinking about starting therapy but wondering what the first session will actually look like?
You're not alone. The idea of sitting across from a stranger and talking about your struggles can feel vulnerable. You might worry you won't know what to say, that you'll be judged, or that the whole thing will just feel awkward. These concerns stop many people from moving forward—even when they know they could benefit from support.
But here's what matters: by learning what happens in therapy, you're already taking steps to prioritize your wellbeing. Understanding the process can ease some of that anxiety and help you see that therapy is truly collaborative—you get to be an active partner in your own growth, not just someone receiving advice.
What Happens in Therapy: Your First Session
Your first therapy session is primarily about getting to know each other. Think of it as a conversation where I'm learning about what brings you to therapy, and you're getting a sense of whether we're a good fit.
We'll start by discussing what prompted you to seek therapy right now. You might be dealing with anxiety, relationship challenges, depression, body image concerns, or something else entirely. There's no "right" reason to be in therapy—whatever you're experiencing is valid and worth exploring.
I'll ask questions about your history, relationships, current stressors, and what you're hoping to get out of therapy. You don't have to share everything in the first session. Therapy is a process, and we'll move at a pace that feels comfortable for you. Some people open up immediately, while others take several sessions to build trust—both are completely okay.
We'll also discuss practical matters like session frequency, confidentiality, and how therapy actually works. This is your time to ask questions too. Wondering about my approach? Curious about how long therapy typically takes? Want to know if I've worked with concerns like yours before? Ask away. Both of us have the right to decide what we're comfortable sharing as we build our therapeutic relationship.
How to Make Your First Session Successful
Show up as you are. You don't need to prepare a speech or have your thoughts perfectly organized. Come as you are on that day—whether you're nervous, tired, skeptical, or hopeful.
Share what feels right to share. If something feels too personal or you're not ready to discuss it yet, that's information worth sharing too. Saying "I'm not ready to talk about that" helps me understand your boundaries and builds trust.
Think about what you're hoping for. You don't need concrete goals yet, but having a general sense of what you want—less anxiety, better relationships, understanding yourself more—gives us a place to start.
Ask questions. This is your therapy, and you deserve to understand how it works. If you're wondering about my approach, my experience with certain issues, or what to expect going forward, ask.
Understanding Your Role in Therapy
Here's something important to know: you don't have to have all the answers about what to do or how to fix things. That's not your job. But you do play an essential role in the therapy process.
You are the expert on your own experience. You know what your days actually feel like, what situations trigger certain reactions, and what you value most deeply. I bring expertise on the therapy process itself—the questions to ask, the frameworks to explore, the tools and techniques that can help.
Together, we create change and move toward the goals that matter to you. Therapy is collaborative, not prescriptive. I'm not here to tell you how to live your life, but to help you understand yourself better and make choices that align with who you want to be.
Before Your First Session
If you decide to move forward and schedule an appointment, you'll typically receive intake paperwork to complete. This includes:
- Questions about your mental health history
- Information about current concerns and symptoms
- General background about relationships, work, and lifestyle
- Medical history and any current medications
Completing these forms ahead of time helps us make the most of your session time.
If you're using insurance like Aetna or Anthem, we'll confirm your insurance plan and session fees before we meet. Understanding your benefits—including copays, deductibles, and the number of covered sessions—helps reduce stress on the day of your session.
What Happens After
At the end of the first session, we'll discuss next steps—whether that's scheduling regular sessions, identifying initial goals, or exploring if a different type of support might be more helpful. Not every therapist-client pairing works out, and that's okay. Finding the right fit is part of the process.
Your Next Step
You don't have to figure everything out before your first therapy session. You just have to show up. Whether you're dealing with anxiety, navigating life transitions, or simply feeling stuck, therapy offers a space to explore, understand yourself, and grow.
Ready to take the first step? Schedule your first session—available in person or via telehealth in Los Angeles. We work with Aetna and Anthem Blue Cross of California insurance, and are here to support you in creating meaningful change.
Taking care of your mental health is one of the most important investments you can make.
