Your first therapy session can feel intimidating—but knowing what to expect can help ease your nerves.

Most sessions begin with a conversation about why you’ve come to therapy. Your therapist may ask about your current challenges, your goals, and your emotional history. This helps them understand you better and tailor the approach to your needs.

You might also discuss logistics—confidentiality, frequency of sessions, and what therapy will look like. There’s no pressure to share everything right away. You control the pace.

Expect some questions, but also space to reflect. A good therapist creates a safe, nonjudgmental environment where you can explore your thoughts and feelings.

You don’t have to “have it all figured out.” Many people start therapy unsure of what they need—they just know something feels off. That’s okay.

Therapy is a partnership. Over time, trust will build, and you’ll gain clarity, coping tools, and confidence. The first step is simply showing up—and that alone is an act of courage.