Preparing for your first therapy session
A first therapy session can feel daunting, especially if you’re not sure what to say. This free exercise helps you get ready. It’s a gentle way to work out what you’d like to bring: what’s going on for you, what you want to ask, and anything that feels hard to say out loud. It takes a few minutes. It works in your browser, needs no account, and you can save your notes or have them emailed to you.
What happens in a first therapy session?
The first session is mostly about getting to know each other. There’s no test and nothing you have to get right. You’ll talk about what brought you here and what you’re hoping for. You lead the pace. If something feels too hard to talk about yet, that’s fine, and you can say so.
You don’t have to have the words ready
Lots of people worry they won’t know what to say, or that they’ll forget what mattered once they’re in the room. That’s normal. Jotting a few notes first takes the pressure off. Even a short list of what’s going on and what you want to ask can make the session feel less daunting.
Common questions
What happens in a first therapy session?
It’s mainly a chance to get to know each other. You’ll talk about what’s brought you to therapy and what you’d like help with. You set the pace, and you don’t have to share more than you’re ready to.
What should I say in my first session?
Whatever feels most important to you. It helps to think ahead about what’s going on, what you’d like to change, and any questions you have. This exercise walks you through that.
What if I don’t know what to say?
That’s very common, and it’s okay. Your therapist will help guide the conversation. Bringing a few notes can make it easier to start.
Do I have to talk about everything at once?
No. You share only what you’re ready to share. Some things take time, and that’s fine.
Is it free and private?
Yes. The exercise is free, runs in your browser, and nothing is stored unless you choose to email your notes to yourself.
Getting ready for a first session with me? A free 15-minute consultation comes first. It’s a conversation, not a commitment, and a chance to see if I’m the right fit. You can also read how therapy works.