Starting therapy for the first time can feel exciting, but it’s completely normal to also feel nervous or unsure. You might be wondering, “What will I even talk about?” or “Will this be awkward?” Understanding what to expect from your first appointment can help ease anxiety and make the experience feel more approachable.

Your first session is primarily about getting to know each other. The therapist wants to understand your reasons for seeking support, your current challenges, and your goals. Think of it as a conversation where you both explore who you are, what’s going on in your life, and what you hope to achieve in therapy. There’s no right or wrong way to answer questions—your therapist is there to listen, not judge.

You’ll likely discuss your personal history. This might include background information like family dynamics, significant life events, or previous experiences with therapy. It helps your therapist understand patterns, strengths, and areas where you might need extra support. You don’t have to share everything all at once—just what feels comfortable and relevant.

Expect to talk about your current struggles and goals. Your therapist will ask about what brings you in and what you hope therapy will help you with. Goals can be anything from managing anxiety or depression, improving relationships, processing grief, or developing coping strategies. Even if you’re unsure what your goals are, that’s perfectly fine. Part of therapy is figuring them out together.

The first session is also a time to ask questions about the process. You can ask about the therapist’s approach, what therapy might look like, how often sessions occur, or how confidentiality works. Understanding these details can make the experience feel safer and more structured.

Many people worry about saying the “wrong thing” or not knowing what to talk about, but remember: therapy is a collaborative space. You are in charge of what you share, and your therapist’s role is to guide, support, and help you explore what matters most to you. You don’t need to have all the answers or a neatly packaged story.

It’s normal for the first session to feel a bit awkward or even emotional. Sometimes people cry, feel anxious, or leave with mixed emotions. That’s okay. It doesn’t mean therapy won’t work—it just means you’re opening up and starting an important process.

By the end of the session, your therapist may suggest next steps, like scheduling regular appointments, discussing potential therapeutic approaches, or setting small goals. You’ll also have a better sense of whether this therapist feels like a good fit. Remember, it’s okay if it takes a session or two to determine if the therapist is the right match for you. Compatibility is important, and you deserve a safe, supportive environment.

In short, your first therapy session is about connection, understanding, and exploration. It’s not about having all the answers or fixing everything immediately. Think of it as the first step in a journey toward insight, healing, and personal growth.

Therapy is a courageous choice. By showing up, you’re already taking an important step toward taking care of yourself.