What to Expect in Your First Therapy Session: A Simple Guide to Getting Started

If you’re thinking about starting therapy but feel unsure about what to expect, you’re not alone. Many people feel nervous before their first session. Whether you're seeking support for anxiety, addiction, grief, or life stress, knowing what happens in that first conversation can ease some of the uncertainty.

First of All, It’s Okay to Feel Nervous

Therapy is a vulnerable experience, especially if you’re sharing things you may have never said out loud. A good therapist will understand this and work at your pace. There’s no pressure to open up more than you’re ready to.

Your First Session Is Mostly About Getting to Know You

The first session is often called an intake session. It’s a chance for your therapist to learn more about:

• What’s bringing you to therapy

• Any symptoms you’ve been experiencing (e.g., anxiety, low mood, stress, difficulty coping)

• Your history (family background, previous therapy, mental health or medical concerns)

• Your goals for therapy

You can also ask your therapist questions, it’s a two-way conversation.

Common Questions Your Therapist Might Ask:

• What made you decide to seek therapy now?

• Have you experienced this issue before?

• What helps you cope (or makes things harder)?

• What do you hope to get out of therapy?

There’s No “Right” Way to Show Up

You don’t need to prepare anything fancy. Just come as you are. Some people like to bring notes or journal entries. Others just talk openly and see where the conversation goes. Both are welcome.

Your Comfort Is a Priority

A good therapist will:

• Explain confidentiality and its limits

• Let you know how sessions are structured

• Check in with how you're feeling

• Encourage you to speak up if something doesn't feel right

It’s important to feel safe and respected in therapy. If something doesn’t click, you can always explore that or even consider other options, therapy is about finding the right fit for you.

Virtual Therapy? Here’s What to Know

If your session is online (like many are these days), make sure:

• You have a private, quiet space if possible

• Your device is charged and internet is stable

• You’ve received any intake forms or links beforehand

At Rise and Recover Therapy, we provide secure, easy-to-use video sessions so you can access support from the comfort of your home.

Final Thoughts: You’re Taking a Brave Step

Starting therapy is an act of courage. You’re choosing to care for your mental and emotional well-being, and that matters. You don’t have to have it all figured out. You just have to show up.

Looking to Start Therapy?

At Rise and Recover Therapy, we offer compassionate, evidence-based support for individuals and couples navigating addiction, trauma, anxiety, grief, and more. Virtual sessions available across Ontario.

Book a free consultation today at riseandrecovertherapy.com, or click the "Book a Session" in the top right tab of this page.