Your first therapy session can bring up many different emotions. You may feel relieved that you have finally decided to take this step, but you might also feel uncertain, nervous or worried: “Where do I start?”, “What am I supposed to say?”, “Will the therapist understand me?”
These feelings are completely natural. You don’t need to come to your first session with your story prepared or know exactly what you need. We can start from where you are right now.
The first session is about getting to know each other
Your first session gives us an opportunity to meet, take things at a comfortable pace and talk about what has brought you to therapy at this point in your life.
I may ask about what you are currently finding difficult, how it is affecting your everyday life and what you hope to gain from therapy. We may also talk about important experiences from your past, but you don’t have to tell me everything during our first meeting.
You decide what you feel ready to share.
You don’t need to know where to begin
Many people start their first session by saying:
“I don’t know where to start.”
And that’s absolutely okay.
I don’t expect you to arrive with a prepared list of problems or to be able to name all your emotions straight away. Sometimes you simply know that something doesn’t feel right. You may feel overwhelmed, anxious, lost or lonely, or perhaps you have noticed that certain situations or patterns keep repeating in your life.
We can begin to make sense of these things together.
You can ask questions
The first session is also an opportunity for you to learn more about how I work.
You can ask about the therapy process, how often we might meet, confidentiality or anything else you would like to know. We can also discuss the practical aspects of our sessions.
It is important that you have an opportunity to notice how you feel when talking with me. The therapeutic relationship is an important part of therapy, so it is not only about my qualifications or therapeutic approach. It is also about whether you feel that, over time, you could begin to trust me, feel comfortable and be yourself.
Will I have to talk about difficult experiences?
No.
If you have painful or traumatic experiences in your past, I won’t expect you to talk about them in detail during your first session.
In my work, I pay particular attention to emotional safety and to working at a pace that feels manageable for you. We can approach more difficult experiences gradually, when and if you feel ready.
Therapy is not a race.
How might I feel after the first session?
After your first session, you may feel relieved, hopeful or calmer. You may also feel tired or notice that certain thoughts and emotions stay with you for a while afterwards.
There is no single “right” way to feel after therapy.
It may be helpful to ask yourself a few simple questions: Did I feel listened to? Did I feel respected? Do I feel that, over time, I could talk about the things that are important to me here?
You don’t need to feel complete trust immediately. Trust often develops gradually.
The first step doesn’t have to be a big one
Starting therapy can be an important decision. But it doesn’t mean that you need to tell your entire life story during the first hour or find solutions to everything you are struggling with.
Your first session can simply be the beginning of a conversation.
You don’t need to have everything figured out. You don’t need to know exactly what to say. We can start with what feels important to you right now.
If you are considering starting therapy, I offer a free 15-minute introductory call, where you can ask any questions you may have and get a sense of whether my way of working feels right for you.