What to Expect During Your First Therapy Session

Your first therapy session can feel nerve-racking, especially if you have never been to therapy before. So, I wanted to give you a general idea of what to expect during an initial session, specifically if you schedule with me at Hughes Counseling.

The first session is a little different from the sessions that follow because it is more focused on gathering information and getting to know you. While there is certainly space to talk about what brought you to therapy, there is also some foundational information we need to cover before we dive deeper into the work.

First Things First: Getting Comfortable

First and foremost, I care about you feeling comfortable. I usually start with a quick check-in and an opportunity to settle into the space.

Before your first session, I will have reviewed your intake paperwork, including your general responses about why you are seeking therapy at this time. However, I am a big believer that dialogue is one of the most important ways to get to know someone. Your paperwork gives me a starting point, but I want to hear your story in your own words.

I will also review the basics of confidentiality, including the specific circumstances in which I may be required to break confidentiality as a mandated reporter. We will briefly go over what was included in your intake paperwork, and I always leave room for questions before moving on.

Then, We Get Into the Meat of the Session

This is usually where I open with:

“What brought you into therapy at this time?”

More than likely, you have been anticipating this part of the session and have a lot you want to share. I want to create an environment where you feel free to talk about what is going on without feeling like you have to present your story in a particular way.

If it feels helpful, we may also talk about whether you prefer a more direct or indirect approach from your therapist. If you have been to therapy before, I want to know about those experiences, too — what you liked, what you didn't like, and what did or didn't feel helpful.

Your past experiences with therapy can give us valuable information about what you need from this space, and I want our work together to feel collaborative rather than one-size-fits-all.

Finally: What Are You Hoping to Get Out of Therapy?

One of my favorite questions to ask is:

“If therapy worked after X number of sessions, what would be different?”

This question helps us start thinking about what you actually want your life to look or feel like as a result of therapy.

You are the expert on your own life and what you want to be different. My role is to help you identify the therapeutic approaches and tools that may help you get there.

The goals we identify during the first session are not permanent. They can change as we learn more about you and as your needs change. However, having some initial direction helps us make sure therapy is a useful and intentional space for you.

So, What Should You Expect?

This is a very general breakdown, but that's the gist of an initial session at Hughes Counseling.

You don't need to have everything figured out before you walk through the door. You don't need to know exactly what to say, and you don't need to have the perfect therapy goal.

You just need to show up. We can figure out the rest together.