Starting Together: A Look Inside Your First Session
Starting Together: A Look Inside Your First Session
Beginning therapy can stir up a mix of emotions, hope, uncertainty, even nerves, especially when you’re not sure what the first session will be like. Whether this is your first experience in counseling, you’re returning after a break, or you’re meeting a new therapist, our first session is simply a place to start.
To give you a sense of what it’s like to work with me, here’s a look at what our first session together might feel like, so you can step in with a little more ease.
What to Expect in Your First Counseling Session
Your first session is a gentle place to start, a space where you can arrive just as you are, without pressure to have all the answers or to share your whole story right away. We’ll take time to explore what brought you in, how you’ve been feeling, and what you’re hoping for, moving at a rhythm that feels comfortable for you.
I’ll ask questions to help us both get a fuller picture, but this isn’t an interview; it’s a conversation shaped by your needs and readiness. We’ll also review your informed consent paperwork (which you’ll receive before the session), go over confidentiality, discuss how I work as a therapist, and answer any questions you might have.
My hope is that by the end of our time together, you feel a little more grounded, not because you have all the answers, but because you’re not alone as you begin to explore them.
What If I Don’t Know What to Say?
It’s completely normal to worry that you won’t know what to say in your first counseling session. Many people feel this way, especially if it’s their first time in therapy or if they’re unsure where to begin.
The good news? You don’t have to have all the answers or the “right” words. The first session isn’t a test or an interview, it’s simply a conversation where we start to build trust and understanding.
I’m here to guide you, ask questions, and listen with care. Sometimes the hardest part is just showing up, and everything after that unfolds naturally. You can share as much or as little as you feel comfortable with. There’s no pressure to be “ready” or to have it all figured out. Remember, counseling is a space made for you, a place to be heard, seen, and supported exactly as you are. The words will come in their own time, and sometimes just sitting with your feelings is enough to begin the journey.
About the Intake Session
Our first counseling session is called an intake session. It’s a chance for us to get to know each other and understand what you need. Intake sessions typically last about 45-50 minutes, just like regular sessions.
I offer both in-person and virtual therapy appointments, but I typically schedule the intake session online, which allows me to offer sooner openings, so you don’t have to wait long to begin. Reaching out is hard enough, and I want to make that first step feel as accessible as possible. If you’d prefer to meet in person after that, we can absolutely make that shift.
I use a secure electronic health record (EHR) system, so you’ll receive any necessary forms electronically before our session to make things easier and more convenient for you.
During this session, I’ll explain therapy and how it works, talk through your hopes for counseling, review your informed consent paperwork and limits to confidentiality, and answer any questions you might have. I may also ask whether you’ve had therapy in the past and what that experience was like for you.
Supporting You Safely
To really support you, I might ask about different parts of your well-being like your sleep, energy, how you’re relating to food, the people you lean on, any medications or treatments you’ve tried, and how you’re handling stress.
I may also check in about things like alcohol or drug use, eating, self-harm, or thoughts of suicide, and how you’ve been coping. I don’t want you to worry if I ask these questions—they help me understand what you’ve been carrying and ensure your safety. A lot of people go through these things. It wouldn’t surprise me at all if you shared this with me, and I’m here to listen without judgment and support you with care.
You’re welcome to share anything about your identity or experiences that are important to you or impacting your well-being. This is a space where you can show up as your full self, and I’ll welcome all of you with care and respect..
A Welcome Back, Whenever You’re Readyy
Whether you’re new to therapy, coming back after a break, or transitioning from a previous counselor and feeling unsure about starting again with someone new, you are truly welcome here. Just know you’re not alone in these feelings. There’s no judgment or timeline, only support for wherever you’re beginning now. Healing and growth aren’t linear, and I’m here to walk alongside you whenever you’re ready to begin again.
Whenever you feel ready, here’s what you can expect as we move forward together.
After the First Session
Toward the end of the session, we’ll pause and check in to see how things felt for you, and whether it feels like a good fit for us to continue working together. If it feels like a good fit, we’ll move into ongoing sessions, continuing to build a supportive space for your growth, healing, and clarity.
While I may ask more questions than usual during this first session, ongoing therapy will feel more collaborative and shaped around your needs from week to week.
There’s no pressure to have all the answers. Just showing up is a powerful beginning.
No matter where you’re starting from, I’m here to support your Unfolding journey in a way that feels True to You..