Starting therapy can feel intimidating. Learn what happens during a first appointment, what your therapist may ask, and why you don’t need to have all the answers.

You made the appointment. Now you might be wondering, what is actually going to happen when I get there?

If you’ve never been to therapy before, it’s completely normal to feel a little nervous. You may wonder what your therapist will ask, what you’re supposed to talk about, or whether you’ll be expected to share your entire life story in the first hour.

You won’t.

Your first therapy session is really a chance for you and your therapist to get to know each other.

What will my therapist ask me?

Your therapist will probably start with some questions about what brought you to therapy and what’s been going on in your life.

They may ask about your current concerns, relationships, family, work or school, health, or whether you’ve been to therapy before. These questions help them begin to understand you and what kind of support might be helpful.

And remember, you don’t have to share everything during your first session. Trust takes time.

Do I need to know what I want to work on?

Not at all.

Some people walk into therapy with a very specific goal. Others just know they’ve been feeling anxious, overwhelmed, sad, stressed, stuck, or simply not like themselves.

You can start there.

Your therapist can help you make sense of what you’re experiencing and work with you to decide what you’d like to focus on.

What if I don’t know what to say?

That’s okay, too.

You’re meeting someone new and talking about personal things. There may be pauses. You might not know how to answer every question. You might even say, “I don’t know where to start.”

Your therapist knows how to help guide the conversation. You don’t have to come prepared with the right words.

What happens at the end of the session?

Toward the end of your appointment, your therapist may talk with you about next steps, how often you might meet, and what you can begin working on together.

It’s also a chance for you to think about how the session felt.

Did you feel heard? Did you feel respected? Could you see yourself becoming comfortable talking with this person?

You don’t have to decide everything after one appointment. Building a relationship with a therapist can take a little time.

The most important thing? Just show up.

You don’t need to know exactly what to say. You don’t need to have everything figured out. And you don’t need to tell your whole story on day one.

The first session is simply a starting point.

You and your therapist can figure out where to go from there, together.

Thinking about starting therapy?

Explore our therapy team and find someone who feels like the right fit for you.

Our Let’s Talk About Therapy series is here to answer the questions people ask most often about mental health and therapy.

Series 01: Do I Have to Be in Crisis to Go to Therapy?
You don’t have to wait until things feel overwhelming to seek support.
Read Series 01 →

Series 02: How Do I Know If Therapy Is Right for Me?
Not sure whether what you’re going through is “enough” for therapy? Here are a few things to consider.
Read Series 02 →

Series 03: What Actually Happens in Your First Therapy Session?
Wondering what to expect? We walk through what a first appointment typically looks like and why you don’t need to have all the answers.
Read Series 03 →

Series 04: How Do I Find the Right Therapist for Me?
Finding the right therapist is about more than credentials. Learn what to consider when looking for someone who feels like a good fit.
Read Series 04 →

If there’s a topic you’d like us to cover, contact our team. Your question could be featured in a future article because if you’re wondering about it, chances are someone else is too.