What to Expect in Your First Therapy Session
(And No, You Don’t Have to Cry - Unless You Want To)
Starting therapy can feel like walking into a party you weren’t totally sure you were invited to. You’re showing up, heart full of things you might not even have words for yet, and wondering… “What exactly am I supposed to say?”
I get it, and you’re not alone in feeling that way. That first session can bring up a mix of anticipation, vulnerability, and straight-up “do I talk about my childhood now or…?” confusion. Let me walk you through what to expect in your first therapy session with me (or with most therapists), so you can breathe a little easier and just show up as you are.
1. We’ll Start with Consent and Confidentiality (Always)
Before we dive into anything personal, we’ll start with the most important foundation: your consent and confidentiality.
I’ll go over:
What you’re agreeing to in therapy (and your rights to change your mind!)
What stays private, and the very few exceptions when I may need to share information
How I handle notes, files, and any questions you have about your privacy
You deserve to know exactly how this space works and feel empowered as an active participant in your care.
2. You’ll Get a Sense of How I Show Up, Too
My presence in the therapy room is warm, collaborative, and human. I’m not a silent wall, and I don’t just sit back and nod. I’ll ask thoughtful questions, reflect back what I hear, and gently challenge patterns when helpful. I also take notes during our session - not because I’m judging you or keeping score, but because it helps me remember the important stuff: the themes we explore, goals we set, and what matters most to you.
Many of my clients say it feels like having a conversation with someone who really gets them, even when the words are hard to find. That’s the space I aim to create.
3. We’ll Map Out Some Goals (Even If You’re Not Sure Yet)
Therapy doesn’t need to be a perfectly packaged story with a beginning, middle, and end. In fact, many people come in saying, “I don’t really know what I want to work on. I just know I need something.”
That’s more than enough to begin.
Together, we’ll start to co-create some intentions, themes, or focus areas. These might include things like:
Managing anxiety or stress
Processing relationship patterns
Building self-compassion
Navigating ADHD or emotional regulation
Healing from burnout or trauma
You’re allowed to shift and evolve your goals at any point. Therapy is flexible, just like you.
4. Some Practical Stuff Will Happen, Too
I’ll also share:
How scheduling and cancellations work
My approach (a blend of talk therapy and creative/expressive tools, if desired!)
What therapy looks like week-to-week (spoiler: it’s not always crying on the couch)
Answers to anything you’re wondering about but weren’t sure if you could ask
There’s no pressure to “perform” or have it all figured out. You’re not behind. You’re just beginning.
5. You Don’t Have to Say Everything at Once
One of the biggest myths about therapy? That you have to spill your life story in the first 50 minutes.
Nope. You can start where you are.
You can say, “I don’t know how to talk about this yet.”
You can say, “I’ve never done this before and I’m nervous.”
You can even say, “I don’t know what I need, but I don’t want to do it alone.”
I’ll meet you there.
Final Thoughts
The first session is just that: a beginning. It’s not a test or a performance. It’s an invitation. To show up. To be seen. To start untangling what’s felt too heavy to hold alone.
Whether you’re dipping a toe in or diving all the way in, therapy can be a place of profound self-return. And I’m so honoured to be part of that journey with the clients I work with.
If you’re curious about what therapy could look like for you, you’re welcome to book a free 15 minute consultation or join the waitlist here. Let’s take that first step - together.