What Happens in Your First Therapy Visit?

Beginning therapy can feel like a big step, but your first visit is designed to be as relaxed and welcoming as possible. Whether you’re feeling nervous, hopeful, or a mix of emotions, this initial session is about getting to know you and creating a foundation for your unique therapeutic journey. In your first appointment, the focus is on understanding what brings you in and helping you feel comfortable while exploring important goals for your future sessions.

A Warm Welcome and Comfortable Setting

When you arrive—whether in person or virtually—the atmosphere is intentionally calm and inviting. Many new clients feel a bit nervous before their first session, and that’s completely normal. Therapists know that feeling comfortable is an essential part of making therapy a helpful experience. You’ll be greeted warmly, and many therapists even offer a casual tour or start with light small talk to break the ice and help you feel at ease before moving to deeper discussion.​

Open Conversation: Getting to Know You

The first session is all about connection and understanding. Your therapist will take time to learn about you, asking gentle questions about your background, life experiences, and what’s currently on your mind. Common questions might include:

• What inspired you to seek therapy at this time?

• Can you share a bit about your life lately—your work, relationships, or stressors?

• Have you tried therapy before, and what worked (or didn’t work) for you?

• What are your hopes, concerns, or goals for your time in therapy?

These questions aren’t a test—they’re meant to help your therapist understand who you are and how best to support you. You’re welcome to share as much or as little as feels comfortable at this stage. Sometimes clients only touch the surface, while others open up right away. In every case, there’s no right or wrong way to start.​

Building Trust: The Importance of Rapport

Feeling understood and cared for is vital to a positive first session. Therapists approach this initial meeting with curiosity, empathy, and an open mind—never judgement. If you have had negative experiences in the past, you can talk about what didn’t work for you so your therapist can tailor their approach and avoid those pitfalls. The therapist’s role is to listen and help you feel seen and heard, so you can decide if this feels like the right fit for you moving forward.​

Covering Practicalities and Confidentiality

Before diving into more personal topics, your therapist will briefly go over practical things like informed consent, confidentiality, and the general process of therapy. This step helps you understand your rights and what you can expect from your sessions. If you have questions about privacy, data, or session structure, this is the perfect time to ask.​

Important Questions for Starting Therapy

A big part of the first session is about discovery. Your therapist may ask about:

• Your history (childhood, family, work, relationships)

• Your strengths and supports

• Any current or longstanding challenges

• Symptoms or struggles (anxiety, mood, stress)

• Coping methods you’ve used in the past

These topics lay the groundwork for finding helpful strategies together. Your therapist is not looking for perfect answers, just meaningful insights.​

Co-Creating Your Therapy Goals

After understanding your interests and struggles, your therapist will help you define what you want to get out of therapy. Setting goals isn’t rigid or overwhelming—it’s a collaborative process where you decide what matters most. Goals might include managing anxiety, rebuilding self-confidence, improving relationships, or simply learning new coping skills.​

Together, you’ll:

• Choose short-term and long-term goals

• Discuss actionable steps or skills to focus on

• Explore what progress and success would look like for you

• Create a plan to track your growth over time

As your sessions progress, these goals can evolve based on your feedback and what’s most meaningful for you.

What Comes Next?

Your first therapy session is just the beginning. The initial meeting helps both you and your therapist decide how to move forward together. Many clients leave their first session feeling relieved, hopeful, and sometimes empowered about the next steps. Therapy is a process, so each appointment helps deepen understanding, strengthen trust, and guide meaningful change at a pace that’s right for you.​

Final Thoughts: A Journey at Your Pace

Above all, therapy is a partnership focused on your wellbeing. Your first visit is about building a safe space where you can explore, ask questions, and receive support without pressure or judgement. By setting goals and starting to share your story, you are taking the first step toward growth and healing.

No matter where you begin, your therapist is committed to helping you feel comfortable, understood, and empowered to create the changes you desire.