What to Expect in Your First Individual Therapy Session

What to Expect in Your First Individual Therapy Session

So, you’ve decided to start therapy. First of all, huge kudos. That’s a big step, and I hope you take a second to recognize the courage it takes to even book that first session. If you’re anything like the vast majority of people who book their first counseling session, you might be feeling a mix of curiosity, nerves, hope, and maybe even a little skepticism. 

That’s totally normal.

The first session is a bit like a first date, but one where you don’t have to impress anyone, and you’re allowed (encouraged, even) to be completely honest about what’s going on with you.

Your first individual therapy session, step by step.

1. Let’s talk logistics.

Your therapist will likely start by reviewing things like confidentiality, session structure, and any policies, like cancellation or fees. It might feel a little formal at first, but this is just to make sure you’re on the same page and that you understand your rights as a client.

2. You’re in the driver’s seat.

The first session is really about getting to know each other. Your therapist might ask what brought you in, what goals you have for therapy, and a bit about your personal history. Think of it as giving them a roadmap of your life so far, but you’re the one driving. You decide how much or how little you want to share.

3. It’s OK to not be OK.

Talking to a stranger about your personal life? Yeah, that can feel weird at first. But over time, that stranger becomes someone you trust, someone who holds space for you without judgment. Most people find that the awkwardness fades pretty quickly as the therapeutic relationship builds.

4. Expect some feelings.

Some people feel relieved after their first session. Others feel exhausted or even a little raw. That’s normal. You’ve opened up and started unpacking some big stuff, and that takes energy. Give yourself time and grace to process whatever comes up.

5.This is just the beginning.

There’s no test. You don’t need to explain everything perfectly or have a crystal-clear reason for being there. If all you know is, “I don’t feel like myself lately,” or “I just want things to feel better,” that’s enough. Your therapist will help you explore from there. The point of the first session is to begin exploring some of those feelings and to see where we can go from there. After the first session is when the healing can really begin.

You’re in control.

Therapy is for you. You can ask questions, set boundaries, and go at your own pace. The most important thing is that you feel safe and supported in the space you’re creating together.

Starting therapy is an act of self-respect. Whether you stick with it for months or just need a few sessions to sort something out, that first step is something to be proud of.

Are you ready to take the first step? Make an appointment to talk to a licensed counselor at Sonatus Counseling. We’re listening.