Thinking about going to therapy for the first time can feel a little scary or uncertain. You might wonder what will happen, what you’ll talk about, or if it will actually help. Knowing what to expect can make that first appointment feel easier and help you get the most out of your experience.

The Goal of the First Session

Your first therapy session is mostly about getting to know each other. The therapist wants to understand who you are, what you’re struggling with, and what you hope to get from therapy. It’s also your chance to see if you feel comfortable with the therapist and to ask any questions.

What Will Happen?

• Introductions: You’ll talk about yourself—your interests, school, friends, and what brought you to therapy.
• Confidentiality Explained: The therapist will explain what information stays private and when they might need to tell someone (like if you’re in danger).
• Questions for You: The therapist might ask about your feelings, experiences, and goals. This helps them understand how to support you.
• Your Questions: You can ask about how therapy works, what you can expect in future sessions, and anything else you’re curious about.
• Setting Goals: You might start thinking about what you want to work on in therapy.

What If You Don’t Know What to Say?

That’s okay! You don’t have to have all the answers. Therapy is a process, and you can share as much or as little as you want. Sometimes just talking about how you’re feeling or what’s been on your mind is enough to start.

How to Prepare

• Think about why you want to go to therapy and what you hope to get out of it.
• Write down any questions or worries you have.
• Be honest and open—therapists are there to help, not judge.

What If You Don’t Click with the Therapist?

It’s normal to not feel an instant connection with every therapist. If you don’t feel comfortable, it’s okay to try someone else. Finding the right fit is important for therapy to work well.

Final Thought

Your first therapy session is a step toward taking care of yourself. It might feel a little awkward, but it’s also a chance to start feeling better and learning how to handle what’s on your mind. You’re not alone—help is here.

‍