What to Expect in Your First Therapy Session
Starting therapy can feel like a big step—exciting for some, nerve-wracking for others. If you’ve been considering therapy but feel unsure about what to expect, you’re not alone. Many people experience anxiety before their first session, wondering what to say or how it will go. Here’s a breakdown of what your first therapy session will look like and how you can prepare.
What Happens in a First Therapy Session?
Your first session is all about getting to know each other. Think of it as an introduction, a space where we can explore what brings you to therapy and how I can support you. We’ll talk about your concerns, your goals, and what you’re hoping to get out of therapy. You don’t have to have everything figured out—this is a judgment-free space to start where you are.
Confidentiality and Trust-Building
Therapy is a safe space, and confidentiality is a key part of that. I’ll explain what confidentiality means, including the exceptions when I may need to break it for safety reasons. Building trust takes time, and my goal is to create a comfortable, accepting environment where you can be yourself without fear of judgment.
Setting Goals Together
We’ll discuss what’s bringing you to therapy and work together to set goals that feel right for you. Whether you're navigating anxiety, depression, life transitions, or perinatal challenges, therapy is tailored to your needs. You don’t need to have clear goals from the start—part of my job is to help you figure them out.
Answering Questions About Therapy Modalities
There’s no one-size-fits-all approach to therapy. I use different evidence-based approaches, including EMDR, CBT, and DBT, to meet your unique needs. If you’re curious about how therapy works or what approach might be best for you, I’ll be happy to explain and adjust as we go. I’m always open to feedback about what’s working and what isn’t so we can figure out how to make the most of our time together.
How to Prepare for Your First Session
You don’t need to do anything special before your first session, but here are a few things that can help you feel more prepared:
Reflect on what’s bringing you to therapy. Jot down any thoughts, feelings, or experiences you want to share.
Bring any questions or concerns. It’s completely normal to have questions about therapy—let’s talk about them.
Show up as you are. There’s no right or wrong way to do therapy. Just being here is enough.
Take the First Step
Starting therapy is an act of self-care, and you deserve support. If you’re ready to take that first step, I’d love to meet you. I offer in-person therapy in Walnut Creek and virtual sessions throughout California. Let’s work together to create a path toward healing and growth.
