What happens in the first session?
Booking your first therapy session can feel like a big step.
For many, it's not the therapy itself they're worried about - it's not knowing what to expect.
The good news is that nobody is expecting perfection, and you don't have to know what to say.
You don't need to prepare
Some people arrive with pages of notes.
Others apologise because they "haven't thought about what to say."
Both are absolutely fine.
You don't need to organise your thoughts before you arrive. That's part of what therapy is for.
You'll probably talk about what's brought you here
Your therapist will usually ask what's led you to seek therapy now.
There isn't a right answer.
You might tell your whole story. You might simply say, "I'm not coping," or "I don't really know."
That's enough.
You'll get to ask questions too
The first session isn't just about your therapist getting to know you.
It's your opportunity to understand how they work.
You might ask:
How often do you usually recommend sessions?
How do reviews work?
What happens if I need to cancel?
What kind of therapy do you offer?
How will we know if therapy is helping?
No reasonable question is off limits.
You don't have to tell them everything
Many people worry they'll be expected to share their deepest secrets in the first hour.
You won't.
Trust develops over time, and therapists know this is part of the work.
You decide what feels comfortable to talk about, and a good therapist won't pressure you into discussing something before you're ready.
It's okay if you're nervous
Most people are, at the beginning.
You might not know where to look. You might wonder whether you're saying the "right" thing.
You might even find yourself talking about the weather for the first few minutes.
You don't need to worry about upsetting your therapist or wasting their time. Whatever has brought you to therapy is welcome in the room.
That's all perfectly normal.
Remember...
Your therapist is deciding whether they believe they can help.
You're deciding whether this feels like someone you can work with.
The first session is the beginning of a conversation, not a test that either of you has to pass.
So... what happens next?
If you both feel that you're a good fit, you'll usually arrange another session and begin working together.
If not, that's okay too.
Finding the right therapist can sometimes take more than one attempt, and there's no shame in deciding someone isn't the right fit.
The important thing is that you've taken the first step.
For many people, that's the hardest part.
End of the series.
