What happens in your first therapy session

Thinking about therapy, many people wonder: will I have to tell everything? Will I be judged? Knowing about the first session in advance eases much of the discomfort.

Before the session

• You usually fill in a short form: name, contact details, and what you want help with.
• For an online session, arrange a quiet place, headphones and a good internet connection.
• It helps to write down beforehand what you want to say.

What happens in the first session

1. Introductions and confidentiality: the therapist will explain that what you say stays private, and the rare cases (such as a life being at risk) where confidentiality has limits.
2. Listening to you: what the problem is, since when, and how it affects daily life.
3. Background: family, study or work, health, any past treatment.
4. Setting goals: what you want to get from therapy.
5. Next steps: how many sessions may be needed, how often, and which approach will be used.

A session usually lasts 45 to 60 minutes. Sometimes you may be asked to fill in a few questionnaires.

Things to remember

• You don’t have to say everything on the first day. Share only what you feel comfortable sharing.
• You can ask the therapist questions too: their experience, approach, fees and number of sessions.
• Don’t expect a solution in one session. Therapy is a process.
• If you don’t feel comfortable with a therapist, it is completely normal to see someone else. Research shows a good relationship with the therapist is one of the biggest factors in therapy’s success.