What to Expect in Your First Therapy Session: A Therapist’s Perspective

The year was 2015. I was in college, taking a class called Introduction to Psychotherapy Techniques. Like any other class, the professor guided us through the theories and tools we’d need to provide therapeutic services. But then, at the end of class, he said something unexpected:

“In order to pass this class, you must bring a note from your therapist confirming that you’ve attended at least three therapy sessions.”

Huh? Me? Therapy? For what?

Looking back, it’s kind of ironic—a psychology major wondering why she needed therapy. But coming from a country where mental health carries heavy stigma, where “therapy is for crazy people,” it wasn’t surprising. Thankfully, my best friend stepped in: “I’ll give you my therapist’s info.” And just like that, my journey from therapist-in-training to therapy client began.

I remember not knowing what to say. I felt nervous, unsure of what to expect from that first session. But I also remember the therapist’s kindness as they guided me through the intake process. As the sessions progressed, it clicked: for me—and for the work I was committing to—therapy wasn’t just a requirement. It was going to be a lifelong journey.

If you’re thinking about starting therapy, or if someone in your life has gently suggested it, this blog is for you. Take a moment to reflect on why they might be saying it—but remember, the decision is ultimately yours. There’s no better feeling than starting this journey out of your own will and autonomy.

When people think about going to therapy, they often assume it’s only for those struggling with mental health issues. And while that’s certainly one reason to seek therapy, it’s not the only one. Therapy can also be a powerful tool for prevention, self-discovery, and personal growth.

For the sake of this blog, let’s go with a common scenario: You’re going through a tough time—maybe feeling stuck, overwhelmed, or facing a major life change. You’ve searched “how do I know if I’m depressed/anxious/stressed?” You’ve talked to friends or family. Maybe you went on Psychology Today or someone recommended a therapist. You made the call. And now… you’re sitting in the waiting room.

Here’s what to expect:

In that first session, your therapist will likely complete what’s called an intake questionnaire. We want to get to know you—your background, whether you’ve been to therapy before, what support systems you have, and, of course, what brought you in. We’ll usually start with general questions to help you feel comfortable and to begin building what’s known as the therapeutic alliance.

The therapeutic alliance is the collaborative, trusting relationship between therapist and client. For therapy to work, this relationship needs to work first. You need to feel safe and comfortable. It’s within this nonjudgmental, confidential space that healing truly happens.

Now, you might wonder: A relationship? Like how I talk to my friends who tell me, “You got this, boo, the world is wrong”?

Well… not exactly. The difference between confiding in a friend and speaking with a therapist is that we’re an objective, trained professional. We’re listening not only for your story, but also for patterns, thought distortions, emotional dysregulation, defense mechanisms, and possible mental health symptoms. We’re assessing, supporting, and offering tools to help you navigate your challenges. And yes—we’ll gently challenge you to step outside your comfort zone in the name of growth and healing.

As sessions continue, your therapist may share the therapeutic approaches they use. They may discuss a treatment plan and outline goals for your work together. I encourage you to talk openly with your therapist about these. After all, you’re the expert of your own mind, emotions, and experiences. It’s through your inner work that therapy becomes meaningful and transformative.

Therapy is a journey. Be patient with yourself and with the process. Gift yourself the space to heal, the grace to grow, and the opportunity to build the life you deserve.

If you’re ready to begin, click the “Schedule” button and let’s start this journey together.

And if you or someone you know is in crisis or experiencing suicidal thoughts, please call 988for immediate support.