Your First Therapy Session: A Guide

Your First Therapy Session

A Guide to Feeling Prepared and Confident

By Amar Banga, TherapaJi

What This Guide Covers

1. What really happens in a first session
2. 10 questions to ask your therapist
3. How to know if it’s a good fit
4. Cultural considerations for South Asian clients
5. What to do after your first session

Part 1: What Really Happens in a First Session

Before You Arrive

Your therapist will likely send you:

• Intake paperwork (demographics, health history)
• Consent forms
• Insurance information request

Tip: Complete these beforehand so your session time is for talking, not paperwork.

The First 10 Minutes

Your therapist will:

• Welcome you and help you feel comfortable
• Explain confidentiality (what’s private, what’s not)
• Ask how you’d like to be addressed
• Give you a chance to ask questions

The Middle (30+ minutes)

This is where you share what brought you to therapy. Your therapist might ask:

• “What made you decide to reach out now?”
• “What’s been going on lately?”
• “What are you hoping to get from therapy?”

You don’t have to have all the answers. It’s okay to say “I’m not sure” or “It’s hard to explain.”

The End (5-10 minutes)

Your therapist will:

• Summarize what you discussed
• Talk about next steps
• Schedule your next appointment (if you want to continue)
• Answer any remaining questions

Part 2: 10 Questions to Ask Your Therapist

You’re interviewing them too. Here are questions to help you decide if it’s a good fit:

About Their Approach

1. “What’s your approach to therapy?”

   • Listen for: CBT, person-centered, culturally-responsive, etc.
   • Red flag: Can’t explain it simply

2. “What does a typical therapy journey look like with you?”

   • Listen for: Flexibility, individualized approach
   • Red flag: One-size-fits-all answer

3. “How will we know if therapy is working?”

   • Listen for: Specific ways to measure progress
   • Red flag: “You’ll just feel better”

About Your Concerns

4. “Do you have experience working with [your specific issue]?”

   • Be specific: anxiety, family conflict, bicultural identity, etc.
   • Listen for: Concrete examples, not just “yes”

5. “How do you approach cultural differences in therapy?”

   • Listen for: Curiosity, humility, specific understanding
   • Red flag: “I treat everyone the same”

About Logistics

6. “What’s your cancellation policy?”

   • Know this upfront to avoid surprises

7. “How do you handle emergencies or crises between sessions?”

   • Good to know before you need it

8. “Do you offer telehealth?”

   • If flexibility matters to you

About the Relationship

9. “What do you do if we’re not clicking?”

   • Listen for: Openness to discuss, willingness to refer out
   • Red flag: Defensive response

10. “Is there anything you want to ask me?”

    • A good therapist is curious about you too

Part 3: How to Know If It’s a Good Fit

Signs It’s Working

After 2-3 sessions, notice if you feel:

• Heard (not judged)
• Understood (not having to over-explain)
• Safe (even when discussing hard things)
• Hopeful (even slightly)

Signs It Might Not Be Right

• You dread going (not just nervous—dreading)
• You feel worse after sessions consistently
• You can’t be honest with them
• They dismiss your concerns
• Cultural misunderstandings keep happening

It’s Okay to Switch

Finding the right therapist is like finding the right doctor. Sometimes you need to try more than one. This isn’t failure—it’s part of the process.

Part 4: Cultural Considerations for South Asian Clients

You Don’t Have to Explain Everything

With a culturally-responsive therapist, you shouldn’t have to:

• Explain what “log kya kahenge” means
• Justify why your parents’ opinions matter
• Defend your cultural values
• Translate emotional concepts

Family Dynamics Are Complex

A good therapist understands:

• Interdependence isn’t enmeshment
• Respecting elders doesn’t mean you have no boundaries
• Family harmony can be a valid value
• “Just cut them off” is rarely helpful advice

Stigma Is Real

You might worry about:

• Someone in the community finding out
• Being seen as “crazy” or “weak”
• Family not understanding

Remember: Therapy is confidential. No one will know unless you tell them.

Finding Your Balance

Culturally-responsive therapy helps you:

• Honor your cultural values AND your individual needs
• Navigate family expectations without losing yourself
• Set boundaries in culturally appropriate ways
• Process bicultural identity struggles

Part 5: After Your First Session

Reflect

Ask yourself:

• Did I feel heard?
• Could I be honest?
• Do I want to go back?

Give It Time

One session isn’t enough to judge. Try 3-4 sessions before deciding.

Communicate

If something felt off, mention it next session. Good therapists welcome feedback.

Be Patient With Yourself

Starting therapy is brave. You’ve already done the hardest part—showing up.

Quick Reference: First Session Checklist

Before:

• Complete intake paperwork
• Write down what you want to discuss
• Note any questions for your therapist
• Have insurance info ready

During:

• Be as honest as you can
• Ask your questions
• Note how you feel

After:

• Reflect on the experience
• Schedule next appointment (if desired)
• Be gentle with yourself

About the Author

Amar Banga is the founder of TherapaJi, a South Asian mental health advocacy platform building community networks, podcast conversations, and culture-first wellness resources.

Join the movement: Join the South Asian Mental Health Network

TherapaJi — South Asian Mental Health Advocacy therapaji.com

This guide is for informational purposes only.