Tips for Your First Therapy Session

So you booked your first therapy appointment—now what?

First of all: take a breath. Making the decision to go to therapy is a big deal, and showing up for yourself in this way is something to be proud of. Still, it’s totally normal to feel nervous, unsure, or even awkward heading into that first session.

The good news? You don’t need to “get it right.” There’s no perfect way to start therapy, and you’re not being graded. But a little preparation can help you feel more grounded and confident walking in.

Here are a few tips to keep in mind:

1. You don’t need to prepare a script.

Your therapist won’t expect you to show up with a life summary or a list of problems. You can simply say, “I’m not really sure where to start,” and that’s a perfectly valid place to begin. If you do want to jot down a few thoughts, your current symptoms, or goals for therapy beforehand, great—but it’s not required.

2. You don’t have to share everything at once.

Many people worry they’ll be expected to open up too quickly. But therapy is a process. A good mental health professional will move at your pace and help create a space where you feel safe enough to share over time.

3. It's okay to feel emotional—or not.

You might cry. You might not. You might feel awkward, relieved, frustrated, or totally numb. However you feel is valid. Your emotions (or lack of them) aren’t wrong. Therapy can bring things to the surface—but that doesn’t mean you’re doing it wrong.

4. Ask questions.

This is your time. You can ask your therapist about their therapy modality, their background information, or what to expect in future sessions. If something doesn’t make sense or feels uncomfortable, say so. You’re not “being difficult”—you’re advocating for yourself.

5. Notice how you feel afterward.

Do you leave the session feeling safe? Heard? Uncomfortable? Exhausted? All of these are data points—not judgments. If something doesn’t feel quite right, it doesn’t always mean the therapist is a bad fit—but it’s worth paying attention to and bringing up in future sessions. Over time, these reflections can help shape your treatment plan and guide the overall therapy process.

6. There’s no “right” timeline.

Some people feel better after a few sessions. For others, therapy is a longer journey. Both are valid. Healing doesn’t happen on a schedule. Whether you’re working through a substance use disorder, stress, or simply aiming to strengthen your mental well-being, therapy works best when it honors your own pace.

What matters is that you keep showing up, for yourself.

FAQs: Addressing Frequently Asked Questions

What should I do before my first session?

Emotionally:

You don't need to do anything. But some people reflect on how their emotions affect daily life. If planning helps, jot down your feelings. If music grounds you, listen to a reflective playlist. If you love reading, try poetry or prose that makes you look inward.

Anything that puts you in an open state of mind works.

Logistically:

You may also be asked to complete intake forms or initial paperwork about your medical history and background. These aren’t tests, just tools that give your therapist context about your health, support systems, and goals. If it’s an in-person visit, you may fill these out in the waiting room; if it’s a virtual session, you’ll likely complete them through your therapy platform ahead of time.

What are questions a psychologist would ask?

The movie cliché is: “How does that make you feel?” but it’s not that simple. Psychologists mostly listen; they don’t want to steer your answer, just understand it.

They might ask about behavior patterns, coping skills, or context for your treatment plan.

But on day one, all that matters is sharing your concerns and history openly. Be patient with yourself. It can take time to open up.

What questions should I ask in the initial session?

Like we mentioned, you can and should ask questions if you want to—like:

What are your qualifications?
Which approaches do you use?
Do you have experience with concerns like mine?

What do I say?

Remember, this first stage is for building rapport. The right therapist will welcome your curiosity and make space for you to clarify how they work—whether that’s through in-person visits or a video conferencing platform for online therapy.

What matters most is that you feel comfortable with both their style and the environment.

One more thing: It’s okay to switch.

If after a few sessions it’s clear that the connection just isn’t there, you’re allowed to try someone else. Therapy is deeply personal, and finding the right fit matters.

You’re not being picky. You’re protecting your progress.

Starting therapy is a powerful act of self-care. You don’t need to be perfect. You just need to be willing to try.

Want more support with finding a therapist who’s right for you?

Check out our resource guide on therapy styles, or explore The Mindful Network directory to filter by approach, psychotherapy methodologies, insurance company, diagnosis, and more.

You're allowed to ask for help—and this is a great place to start.

Takeaways

It can be scary even acknowledging that we want or need help—so we're proud of you for taking this first step! Remember to have an open mind and being kind with yourself.

Outside of intake forms and logistics of your google maps or zoom apps, the first session is largely about establishing rapport and beginning your therapist-client relationship.

Be patient with yourself, ask questions if you have them, and take note of your feelings. Remember that one session is not a lifetime commitment, but neither are two. If you're not sure yet, that's okay.

There's no perfect guide. There's trying, and trying again. You've got this.

*This blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider with any questions you may have regarding a medical condition.