What to Expect in Your First Therapy Session

If you’re thinking about beginning therapy, first of all  I want to say this: You are incredibly brave.

It’s not easy to reach out for support. It’s not easy to say, “I can’t do this alone.” but here you are. And that matters more than you know.

Still, it’s natural to feel nervous about what to expect. You might be wondering:

• Will I have to share everything right away?

• What if I become emotional?

• What if I don't know what to say?

• What if I don't even know where to start?

Let me gently reassure you: your first therapy session is about meeting you exactly where you are, no pressure, no judgment, no rush.

A First Session is a Beginning, Not a Test

Think of your first session as a soft landing.

It’s a chance for us to get to know each other. It’s a space for you to share as much  or as little as you feel ready to. It’s an opportunity for you to ask questions, voice any concerns, and start to feel what it’s like to be in a space that’s just for you.

You are not required to "perform" or have everything sorted out. There is no correct or incorrect way to be present. You don’t need to be organised, clear, or even sure about why you’re here. You just need to come as you are.

What We'll Talk About

Every therapist has their own way of easing into this first conversation. Here’s what you can generally expect:

• Introductions: I’ll introduce myself and invite you to share a little about yourself (whatever feels comfortable).

• Why You’re Here: We'll gently explore what led you to seek therapy. This might include things you’re struggling with, patterns you’re noticing, or hopes you have.

• Your Goals: We might talk about what you’d like to get out of therapy but it’s okay if you’re unsure.

• The Practical Stuff: I'll explain how therapy works, confidentiality, and answer any questions you have about the process.

• Next Steps: We’ll talk about whether you’d like to continue, and if so, what our work together might look like.

There is no pressure to "decide everything" in the first session. It’s about feeling into whether this space feels safe, supportive, and right for you.

If You Feel Nervous, That’s Okay

Nerves are completely normal. Starting something new, especially something as vulnerable as therapy can feel overwhelming.

It’s okay to say, "I feel nervous." It’s okay if you need to take a deep breath before speaking. It’s okay if you cry, or laugh, or sit in silence. All of you is welcome here.

You Are in Control

One of the most important things to remember: You are always in control of your therapy journey.

• You choose what to share and when.

• You set the pace.

• You can ask for what you need.

This is your space .I am simply here to walk alongside you, not to push or pull you.

A Final Reassurance

Beginning therapy is an act of hope. It’s a statement that says, “I believe things can be different. I believe healing is possible.”

And it is.

I am honoured to be part of your journey if and when you are ready.

Whenever you feel called to take that first step, know that a warm, welcoming space is waiting for you here.

Paula | Your Heart Therapist