What to expect in your first session
It can be daunting stepping into your first session without knowing what to expect. Here’s a guide on what to expect during your initial session, so you can walk in feeling more prepared and at ease.
Getting to Know You
Your first session is largely about gathering information. Your psychologist or counsellor will ask questions about:
Why you’ve come in – What’s brought you to therapy? You might talk about specific concerns like anxiety, relationship issues, or life stress.
Your history – This can include your mental health background, significant life events, family dynamics, and any relevant medical history.
Your goals – What are you hoping to get out of therapy? Maybe you want to manage stress better, improve your relationships, or work through past trauma.
This part of the session is all about helping your therapist understand your unique situation, so they can tailor their approach to suit your needs.
Why you may want to see a Christian Counsellor or Psychologist
Creating a Safe Space
You might feel nervous about opening up, especially in the first session. That’s completely normal. Your therapist will work to create a safe, non-judgmental space where you can share your thoughts and feelings at your own pace. Remember, you’re in control of what you choose to discuss. There’s no pressure to dive into deeply personal topics right away—this is about building trust.
Explaining How Therapy Works
Your therapist will explain how they work and what you can expect from the sessions. This might include:
Types of therapy – Psychologists follow evidence-based approaches and may suggest several modalities.
Session structure – Some sessions may focus on talking through your thoughts and feelings, while others could involve practical strategies for managing your mental health.
Confidentiality – They will outline what confidentiality means in therapy and any legal exceptions (like if there's a risk of harm).
This is a great time to ask any questions about the process or discuss any concerns you have about therapy.
Setting Goals
Towards the end of the session, you’ll likely discuss what you’d like to work on moving forward. Your therapist might help you clarify your goals, whether it’s reducing anxiety, improving self-esteem, or learning better coping skills. Together, you’ll create a roadmap for your therapy journey, including how often you’ll meet and what progress might look like.
It’s important to remember that therapy is a collaborative process—your therapist is there to support you, but you’ll be working together to achieve your goals.
Next Steps
By the end of the first session, you’ll have a clearer idea of what the therapeutic process will look like and how your therapist plans to support you. You may also schedule your next appointment and discuss the frequency of sessions going forward.
After your first session, it’s normal to feel a mix of emotions—relief, hope, maybe even a little vulnerability. Give yourself time to reflect on the session and think about what you want from the process moving forward.
If you’d like to know more about what therapy could look like for you, feel free to get in touch with us.
Total Wellbeing is not a crisis service. If you need urgent help, please contact:
