What to Expect in Your First Therapy Session

Starting therapy can feel intimidating, especially if you’ve never done it before. Maybe you’ve been putting it off, unsure of what to expect or worried about being judged. These feelings are completely normal—and understanding what happens in that first session can help ease some of that anxiety.

Before You Walk In

The first thing to know: you don’t need to prepare anything special. You don’t need to have your thoughts perfectly organized or know exactly what you want to work on. That’s what therapy is for.

If it helps, you might jot down a few things you’ve been struggling with or questions you want to ask. But honestly? Just showing up is enough.

What Actually Happens

Your first session is primarily about getting to know each other. Think of it less like a doctor’s appointment and more like a conversation with someone who genuinely wants to understand your story.

Here’s a general flow:

Paperwork and logistics (usually handled before the session): This includes consent forms, privacy policies, and basic information about how therapy works. Nothing scary—just standard stuff.

Introductions: Your therapist will likely share a bit about their approach and background. This is also your chance to ask questions about their experience or methods.

Your story: You’ll talk about what brings you to therapy. This doesn’t mean spilling everything on day one. Share what feels comfortable. A good therapist will guide the conversation without pushing.

Goals discussion: What do you hope to get out of therapy? It’s okay if you’re not sure yet. “I just want to feel better” or “I need someone to talk to” are perfectly valid starting points.

Questions and next steps: You’ll discuss scheduling, frequency of sessions, and anything else on your mind.

What You Won’t Experience

Let me debunk some myths:

• You won’t be “analyzed.” This isn’t a movie where the therapist nods silently and scribbles mysterious notes.
• You won’t be pressured to talk about trauma. You control the pace. Period.
• You won’t be judged. Therapists have heard it all. Whatever you’re carrying, you’re safe to share it.

Tips for Your First Session

1. Give yourself grace. It’s okay to feel awkward or emotional. It’s also okay to feel… nothing. There’s no right way to do this.

2. Be honest about your expectations. If you’re skeptical about therapy, say so. If you’ve had bad experiences before, share that. The more your therapist understands where you’re coming from, the better they can help.

3. Notice how you feel afterward. Do you feel heard? Safe? Hopeful? First impressions matter. Not every therapist is the right fit for every person, and that’s okay.

4. Remember: this is for you. You’re not there to perform or please anyone. This is your space to be exactly as you are.

The Cultural Piece

If you’re from a background where therapy carries stigma—whether South Asian, immigrant, or any community where “we don’t talk about these things”—I see you. Taking this step might feel like you’re breaking an unspoken rule.

But seeking help isn’t weakness. It’s wisdom. And finding a therapist who understands your cultural context can make the process feel less foreign and more like coming home to yourself.

Ready to Take the First Step?

The hardest part is often just making that first appointment. Once you’re in the room, you might be surprised at how natural it feels to finally have someone truly listen.

If you’re considering therapy and want to see if we’d be a good fit, I offer free 15-minute consultations. No pressure, no commitment—just a conversation to answer your questions and see if working together feels right.

Your mental health matters. And you deserve support on this journey.

About the Author

Amar Banga is a Counseling Intern at EPP Advisory Group, specializing in anxiety, depression, and culturally-responsive therapy for the South Asian community. He provides services in English, Hindi, Punjabi, and Urdu.

Learn more about TherapaJi