What To Expect In Your First Therapy Session

Starting therapy can feel a little like stepping into the unknown. You’ve taken this brave step, and now you might be wondering, “So what happens next?”  I want you to feel prepared for that step. Knowing what to expect can make things feel a little less overwhelming, and that’s what this guide is here for.

Prior to the first session, you will have received intake paperwork to complete. I know forms aren't the fun part, but they do matter. They give me important context and allow that first hour to focus fully on you. If you’re using insurance, you’ll also be asked to provide a copy of your card so everything can be verified ahead of time. With those details taken care of, the session itself is about turning our attention fully to you.

The First Session

Your very first session is an assessment, which I consider the start of the conversation. It lasts about an hour and happens virtually through a secure telehealth platform. That means you don’t have to worry about driving across town or sitting in a waiting room. Instead, you can join me from the comfort of your own space, wrapped in a warm blanket on the couch or the bed. I'll will spend time listening and asking questions to better understand your story and build a clear picture of who you are and what matters to you. These questions may include things like your family background, relationships, medical history, stressors, and even what you enjoy in your free time.

From there, it becomes about settling into a rhythm together. In the early weeks, therapy is about consistency. Meeting weekly at first gives us the chance to build trust and find your flow together. Over time, we may decide to shift the schedule to what feels most supportive for you. For some, weekly sessions provide steady accountability and space to process what’s happening in real time. For others, every other week feels more natural — giving more time to reflect, live life in between, and then bring fresh experiences back into the conversation. The pace isn’t one-size-fits-all; it’s about what helps you feel supported and engaged.

The Fit and Focus

Of course, rhythm only matters if the relationship itself feels like a good fit. For some people, that connection happens quickly; for others, it takes a little more time. And sometimes, it becomes clear that the match just isn’t right. If that happens, you’re not locked in — you’ll always have the option to connect with another therapist in my practice. Therapy is most helpful when it feels like the right relationship, and we want to make sure you find the person and the space that work best for you.

Once the relationship feels right, the focus turns to where you’d like therapy to take you. Early on, we will talk about what you’d like to focus on — whether that’s a specific goal, a change you want to see, or simply feeling more grounded in your everyday life. Every few months, we’ll check in together, noticing progress and adjusting course as needed. Along the way, your therapist may offer reflections or gentle practices to carry with you between sessions — not assignments, but small invitations to keep the work alive in your daily life.

A Chosen Reminder

Your first therapy session is the beginning of something supportive and safe. It is a way of affirming that your wellness belongs to you. This space exists to support you, but the journey is yours to define. From the very first day, I want you to feel that this is your wellness, your story, and your growth. And when you’re ready to take that step, I’ll be here to walk with you.