We All Could Use a Therapist: What to Expect in Your First Session

Erin Bratsky

November 2024

Starting therapy is a big step, and it’s okay to feel a mix of excitement and nerves about it. Whether you're here to tackle specific challenges, better understand your emotions, or just find a little extra support, therapy is for everyone. In fact, at Brighter Sky Counseling, we have a saying: “We all could use a therapist.”

Therapy isn’t just for crisis moments or for when life feels overwhelming—it’s a dedicated space to explore who you are, get to know yourself, and grow in ways that matter to you. If you’re considering therapy but aren’t sure what to expect, this post will walk you through what a typical first session might look like and why finding the right therapist fit is so important.

Setting Your Goals: This is Your Space

Therapy is unique because it’s one of the few places in life that is truly about you. When you’re getting started, it can be helpful to think about what you’d like to work on. Are you looking for coping skills? Hoping to understand your emotions better? Or maybe you just want a safe, supportive space to talk through life’s ups and downs.
Here are a few ways to get started on defining what you’re hoping for:
Identify Your Objectives: Therapy doesn’t have to be a specific “fix” for one thing. It can also be a tool for better understanding yourself or building emotional skills for everyday life. Reflecting on what you’d like to focus on will help guide your therapist’s approach.
Create a Wish List: Sometimes it helps to jot down topics or issues you want to explore. This might be relationship patterns, stress at work, or self-confidence. Your list doesn’t have to be complete, and it’s okay if things shift—therapy is a flexible process that evolves with you.
That said, each session may look a little different. Some days you may dive into big issues, while other times you might just need a space to process whatever’s happening in the moment. Therapy adapts to what you need as you go.

Before Your First Session: Practical Steps

Therapists understand that the unknown can be nerve-wracking, so they aim to make your first session as comfortable and welcoming as possible. Here’s how you can feel prepared for your first appointment:

Gather Any Relevant Info: Be prepared to share a bit about your background, like medical history or current medications. This is especially helpful if you’re coming in on a doctor’s recommendation. But don’t worry—you only need to share what you feel comfortable with.
Logistics Matter: Confirm details like the office location (if it’s in-person) or set up your quiet, comfortable spot for an online session. Make sure you know any relevant policies around payment, cancellations, or rescheduling so there are no surprises.
Get Comfy: For an online session, set yourself up somewhere private where you can be at ease. You’re welcome to keep things cozy, maybe with a blanket or even a pet by your side—whatever helps you feel most comfortable.

What to Expect in Your First Session

Every therapist has their unique style, but generally, a first session is all about getting to know each other and laying the foundation for a positive, supportive relationship. Here’s a peek into what you might expect:
Starting the Conversation: Your therapist will likely start with a warm welcome and a few questions to get a sense of where you’re at. They may ask things like:

“What brought you to therapy?”
“What would you like to focus on?”
“How are you feeling right now?”

These initial questions aren’t meant to put you on the spot—they’re just a way for your therapist to start understanding you.
Setting Goals Together: Part of the first session may involve exploring goals or themes for therapy. This doesn’t mean you have to have everything figured out. Your therapist will help guide this conversation and make adjustments as things evolve.
Main Discussion: Most of the session will focus on whatever is most pressing for you at the moment. You might dive into specific challenges or simply talk about recent experiences. Your therapist may also use different techniques (like mindfulness exercises or cognitive-behavioral strategies) to help guide the discussion, depending on your needs.
Wrap-Up and Next Steps: Toward the end, your therapist will likely summarize key points and discuss any “homework” for the week. Homework can look different for everyone—it might be a simple reflection, a breathing exercise, or just noting things down when you feel strong emotions.
Post-Session Reflection: After your session, you might find it helpful to take a few minutes to reflect on what came up. You can think about any insights you gained, what you felt during the session, and any new questions you’d like to explore next time.

Finding the Right Therapist: It’s Okay to Switch

One of the most important aspects of therapy is feeling comfortable and supported by your therapist. Just like with friends or colleagues, sometimes personalities just don’t “click”—and that’s okay! It’s perfectly fine to switch therapists if you feel you’re not getting the support you need. The right fit makes a big difference, so don’t hesitate to explore other options if something feels off. Therapy is a partnership, and you deserve to feel safe, respected, and truly heard.

Final Thoughts: Therapy is for Everyone

Therapy isn’t about having “big” problems or needing “fixing”—it’s about creating a safe space to learn, grow, and support yourself through all of life’s ups and downs. Remember, starting therapy is a courageous and positive step. You’re not expected to have all the answers, and you’re certainly not alone. At Brighter Sky Counseling, we believe therapy can benefit everyone, no matter where you’re starting from or what you’re going through. We’re all just a work in progress, and a little support goes a long way.

So if you’re thinking about therapy, know that this is a space made for you, in your time, at your pace. Here’s to your journey!