What to Expect in Your First Session
The first therapy session, often called an intake or initial assessment, is primarily about getting to know each other. Your therapist will likely ask about what brought you to therapy, your current symptoms and concerns, relevant personal history, and your goals for treatment. This session is also your opportunity to assess whether the therapist feels like a good fit. Most initial sessions last 50–60 minutes, and it's normal to feel a mix of nervousness and relief. Remember that you're not expected to share everything in the first session—therapy is a gradual process, and you can set the pace for what you're comfortable discussing.
Questions Worth Preparing
Before your first session, it can be helpful to reflect on several key areas. What specific issues or symptoms are bringing you to therapy now? How long have you been experiencing these concerns? What have you already tried to address them? What would you like to be different in your life? Are there any past experiences that feel relevant? Having a general sense of your answers can help make the initial session more productive, but don't worry about having perfectly articulated responses—your therapist is trained to help guide the conversation and ask clarifying questions.
Practical Preparation Tips
On a practical level, confirm your appointment time and location (or video link for online sessions) the day before. Check your insurance coverage and understand any copays or out-of-pocket costs. Arrive a few minutes early to complete any paperwork. Bring a list of current medications if applicable. If you've had previous therapy experiences, it can be helpful to note what worked well and what didn't. Finally, set realistic expectations—meaningful change takes time, and the first session is just the beginning of the process.
Questions to Ask Your Therapist
The first session is also your opportunity to interview your therapist. Consider asking about their experience with your specific concerns, their therapeutic approach and what it involves, what a typical session looks like, how they measure progress, their policy on between-session communication, and how they handle crises or emergencies. A good therapist will welcome these questions and provide clear, honest answers. If you feel uncomfortable asking questions directly, you might email them beforehand or write them down to reference during the session.
After Your First Session
After your initial appointment, take some time to reflect on the experience. Did you feel heard and respected? Did the therapist's approach make sense to you? Do you feel comfortable enough to continue working with them? It's important to note that some discomfort is normal when discussing difficult topics—this is different from feeling unsafe or dismissed. Give therapy at least 3–4 sessions before deciding whether it's working for you, as the therapeutic relationship takes time to develop. If after several sessions you don't feel the fit is right, it's perfectly acceptable to discuss your concerns with your therapist or seek a different provider.