Going to a first therapy session can be scary, even if you’ve been to therapy before. It’s hard to know what to expect.
Many people feel overwhelmed just thinking about telling their story to a therapist. It can feel daunting to realize that you may need to share personal details before a therapist is able to help you understand and change the things that are troubling you.
Many people also feel anxious because they don’t know what to expect or what will be expected of them. Sometimes this uncertainty leads them to put off making the first call or to convince themselves that therapy may not really help.
Although one session of therapy won’t change your life, many people begin to feel some relief simply by getting started. Sometimes that relief comes from acknowledging that something needs to change, getting a few things off your chest, or feeling heard and understood in what you are going through.
To make that first step feel a little easier, I asked several experienced therapists to share what a first session with them is like. You’ll see that different therapists do different things based on their training and their ideas about what helps their patients best.
If something stands out as something you want or don’t want, these are helpful things to ask about in a free consultation, which many therapists now offer before a first session.
I hope their answers offer insight and comfort as you consider taking the next step.
Jessica Fox LPCC-S, CGT
Road to Hope Counseling
www.roadtohopecounseling.com
Where are you licensed as a psychotherapist?
OH, WV
What is your therapeutic specialty?
Couples Counseling
What can a new client expect to happen in a first session with you?
In our first session, I hope to provide a warm and comfortable environment that feels more like a conversation than an assessment. There are questions that I need to ask but I try and make it a laid-back and emotionally safe experience
How can a new client prepare for a first session with you?
I always ask my client to take notes in between sessions about things that they realize in their lives or thoughts about themselves and others that we can explore in session. It’s helpful if you could take the time to write down (in a journal or in the notes app on your phone) 1-3 things that you feel you have been struggling with in the last few months.
From what you’ve heard from former clients, how do most people feel after a first session with you?
Clients tell me that they feel that they had a conversation with me. They don’t feel like their experience was “clinical”. Like we could have been talking over coffee or tea. That level of comfort and “feeling seen” is my goal!
Jen Siladi, LMFT
Jen Siladi Therapy
www.jensiladi.com
Where are you licensed as a psychotherapist?
CA, OR, DE, FL, VT
What is your therapeutic specialty?
Adult ADHD, couples, EFT, boundaries
What can a new client expect to happen in a first session with you?
I spend the first 10-20 minutes on a few logistical matters – explaining confidentiality and mandated reporting, booking procedure, cancellation policy, etc. You will also have a chance to ask questions. The remainder of the session is for getting to know more about you, including what brings you to therapy at this time and what you hope to gain from the process.
How can a new client prepare for a first session with you?
Find a comfortable, private space for your online appointment. Check that you have a good wifi signal and your appointment link. Bring any questions you may have, so that I can answer those during our first meeting.
From what you’ve heard from former clients, how do most people feel after a first session with you?
People tell me they feel some relief and a little more hopeful about the change they are seeking. Often, people feel properly heard and understood for the first time in a while. Usually, initial nerves have calmed down because people find out I’m just a normal human ready to meet them where they are and do this therapy thing together.
Dr. Paula Maness, Psy.D.
My Therapy Partner, Inc
www.mytherapypartner.org
Where are you licensed as a psychotherapist?
FL, CA, Psypact
What is your therapeutic specialty?
I specialize in working with adults who feel stuck in long-standing internal patterns and conflicts, often shaped by earlier experiences. My work is slow and relational, helping people begin to notice how they relate to themselves, the different parts of them that pull in opposite directions, and the quiet arguments they’ve been living inside for years. Our work builds understanding through the ACT Matrix and parts-based exploration so clients can see their patterns with more clarity and compassion.
What can a new client expect to happen in a first session with you?
We begin with an intake session to understand what brings you to therapy and what has been getting in the way.
How can a new client prepare for a first session with you?
It can be helpful to begin noticing what feels important to you and what you want more of in your life, as well as which patterns or behaviors keep repeating and don’t feel like they’re working. You don’t need to have answers, just a willingness to observe with curiosity. Therapy builds from noticing, not from having things figured out.
From what you’ve heard from former clients, how do most people feel after a first session with you?
Most people say they feel clearer and more settled, not just about themselves, but about the process of therapy itself. Many share that they feel less anxious about “doing therapy right” and less worried about what will be expected of them.
Leah S. Levenson, Psy.D.
LSL Psychological Services, P.A.
www.lslpsychologicalservices.com
Where are you licensed as a psychotherapist?
NC, MS, FL, WV and Psypact
What is your therapeutic specialty?
I work best with people who are doing a lot such as parents, teens, college students, and adults who are high-functioning but overwhelmed. Many of my clients are anxious, burned out, stuck in their heads, or at a point where life just feels heavier than it should. On the outside, they look like they’re holding it together. On the inside, not so much. Together, we focus on understanding what’s really driving the stress or anxiety and then figuring out realistic, doable ways to move forward.
What can a new client expect to happen in a first session with you?
During the first session, we meet for an hour to an hour and half. During that time, I ask lots of questions so that we can figure out what’s going on. We talk about what’s working for you, what’s not working for you, and how you would like for things to be different. We talk about goals and what sessions will look like moving forward. No pressure, no judgment.
How can a new client prepare for a first session with you?
You really don’t need to prepare in any special way. The first session is really to get to know one another, get a sense of what’s going on, and really make sure we are a good fit for one another. We will take everything one step at a time.
From what you’ve heard from former clients, how do most people feel after a first session with you?
Most people say that they already feel a little bit more at ease. They say that being able to just lay everything out there and feel heard and understood makes a difference and helps them feel ready to keep going.
Shannon McNicholas MSW, LGSW
Mind Body Wellness
www.mindbodywellnesswv.com
Where are you licensed as a psychotherapist?
WV
What is your therapeutic specialty?
Trauma, neurodivergence and the intersection between chronic health concerns and mental health
What can a new client expect to happen in a first session with you?
A new client can expect to work through what matters most to them in a first session with an emphasis on their values. Clients who I see often benefit from psychoeducation around grounding and mindfulness, which I feel brings a bit of immediate relief to many folks. Therapy with me is an extremely personalized experience, so if someone wishes to go a different direction with their first session, and it appears constructive, we go there.
How can a new client prepare for a first session with you?
Someone can come in with some thoughts about what is important to them or what they would like to get out of therapy.
From what you’ve heard from former clients, how do most people feel after a first session with you?
People feel like they leave with a direction and some new skills.
Dorlee Michaeli, MBA, LCSW
Dorlee Michaeli
www.dorleemichaeli.com
Where are you licensed as a psychotherapist?
NY, NJ, IL
What is your therapeutic specialty?
I specialize in EMDR therapy for high-achieving professionals who struggle with imposter syndrome, perfectionism, and workplace anxiety. Many of my clients appear successful on the outside but feel stuck in cycles of self-doubt, overwork, or emotional exhaustion. I help them process the underlying experiences driving these patterns so they can show up more authentically and confidently in their work and relationships.
What can a new client expect to happen in a first session with you?
In our first session, my priority is helping you feel safe, understood, and at ease. We’ll start by gathering some background information, but I always follow your lead: we focus on where you’d like to begin and what feels most important to address right now. I’ll ask about what brought you in, what you’ve already tried, and get a sense of your history and current supports, but we move entirely at your pace.
How can a new client prepare for a first session with you?
You don’t need to prepare anything special. I’ll send a brief questionnaire and intake forms ahead of time, but truly, showing up is the hardest and most important part. If it helps, you can reflect on what brought you here and what you hope might shift, but there’s no pressure to have it all figured out. Your willingness to begin is enough.
From what you’ve heard from former clients, how do most people feel after a first session with you?
Most people describe feeling a sense of relief and steadiness, often surprised by how much lighter they feel just from being heard. They say they feel less alone with what they’ve been carrying, clearer about what’s happening internally, and hopeful that things can actually shift. Even when emotions are stirred, clients leave feeling grounded, supported, and like they’ve taken a meaningful first step.
Lindsey Gould, LMSW-C, NBCCH
Lindsey Gould Counseling
lindseygouldcounseling.com
Where are you licensed as a psychotherapist?
MI, FL, SC, VT
What is your therapeutic specialty?
Trauma, anxiety, chronic illness
What can a new client expect to happen in a first session with you?
The first session is about connecting. You’ll tell me about what brought you in, what you’re hoping therapy might help with, and a bit about your life, relationships, and stressors. I won’t expect you to tell me your whole life story or disclose anything you’re not ready to. A good first session should feel safe and comfortable. It’s normal to feel a bit awkward because we’re getting to know each other.
How can a new client prepare for a first session with you?
First of all, know that you don’t have to prepare. It’s ok to say, “I’m not sure where to start.” You can bring a list of things that feel hard right now, or any questions or concerns.
From what you’ve heard from former clients, how do most people feel after a first session with you?
The thing I hear most often is how relieved they feel simply for saying things out loud or being listened to without judgement. Many people feel a quiet sense of, “This could help.”
Rachel DuPaul, PhD, LP
Better Balance Psychology
betterbalancepsychology.com
Where are you licensed as a psychotherapist?
I can see clients via telehealth in all but 7 states. See the map for the latest eligibility: psypact.gov/page/psypactmap
What is your therapeutic specialty?
Career burnout, stress management, romantic relationship doubts, codependency
What can a new client expect to happen in a first session with you?
I tell people that the first session with me is a broad overview of who you are and where you come from. It varies in what clinicians call it (i.e., intake, diagnostic assessment), but it is all the same. Though you are likely coming to counseling for a specific reason, I will still want to check in on various life domains with you. For example, I always ask about family relationships (both past and present), substance use, socialization, medical history, career/educational background, financial stress, and coping resources. All of this information is helpful in giving me an accurate and “bird’s eye view” of what is going on, along with things that may be making your distress feel worse, or resources we could tap into.
How can a new client prepare for a first session with you?
In addition to being prepared to talk about a lot of different topics that may feel a bit disjointed, having 2-3 identified goals of things you would like to prioritize in counseling is helpful. Starting in session two, I will work to integrate all of the information you have given me to target your outlined goals.
From what you’ve heard from former clients, how do most people feel after a first session with you?
Sometimes people feel disappointed that they couldn’t talk the whole time about their “presenting issue” in that first session. However, I’d say that the majority tell me they felt better after the first session because 1) it felt like they were “doing something” about their issue and 2) they already were able to realize some additional stressors they hadn’t seen before and/or some opportunities for improvement.
Jennifer Bartok MSW RSW | EFT Psychotherapist
Life JOY Therapy
www.lifejoytherapy.com
Where are you licensed as a psychotherapist?
Ontario, Canada
What is your therapeutic specialty?
Individual and Couples Therapy using Emotionally Focused Therapy
What can a new client expect to happen in a first session with you?
The first session is about getting to know your unique story and what brought you to therapy, along with your hopes, goals, strengths, and struggles. You can expect a place where you can be yourself and share as much as you feel comfortable sharing. Therapy with me is about putting the pieces together to understand how you got to where you are and how together, we can get you to where you want to be. It’s about creating a different experience for you where you no longer have to figure it out all alone.
How can a new client prepare for a first session with you?
There’s no preparation needed before your first session. Many of my clients are new to therapy when we begin and are nervous about expectations, but our first session is a conversation about your unique story – what brought you to therapy. There’s no pressure to share more than you feel comfortable sharing because you set the pace of our sessions. Therapy with me is about having a space where you get to show up exactly as you are and together going from there. It’s not about having it all figured out beforehand and you don’t need to know exactly what to say or how to say it. I’m here to guide you through the process, answer your questions, describe what I’m learning about you and check in to see what’s working and not working so we can adjust along the way to make sure you receive the support you deserve.
From what you’ve heard from former clients, how do most people feel after a first session with you?
Clients report feeling calmer and more relaxed during our first session and are often surprised at how quickly the session times goes by. They describe feeling heard, seen and understood which as they indicate leads to feeling lighter because they’re no longer carrying the weight of what brought them into therapy alone. Clients can feel clearer and more in control by the end of the first session after expressing what’s happening for them and some clients have even shared feeling like a pressure value has been released.
Emily Braun, MPA, MSW, LGSW
Thomas Integrative Psychotherapy
www.thomasintegrativetherapy.com
Where are you licensed as a psychotherapist?
WV
What is your therapeutic specialty?
My focal areas for support are major life transitions, grief and loss, anxiety, and existential challenges. Some key therapeutic approaches I integrate in practice are poetry for healing, parts work, and logotherapy.
What can a new client expect to happen in a first session with you?
In welcoming a new client on their therapy journey, the first session is all about gathering information on their story so that I can further understand the context of their challenges and what they are seeking therapy for. I always say, “Bear with me, this one might feel more like an interview, but then we get to the therapy.”
How can a new client prepare for a first session with you?
I invite clients to come with some guiding notes, personal insights, preferences for therapy, or absolutely nothing–and surely a whole lot of self-compassion and curiosity among their courage to start therapy. It can be opportune for a client to have an idea of what areas of life or emotions they’d like to spend time on, but not knowing is absolutely okay. If a client is not sure what’s wrong, and they just want to feel better somehow, I encourage them to enter thespace, and we will figure it out together.
From what you’ve heard from former clients, how do most people feel after a first session with you?
I’m grateful to note that my clients have commented on the positive and grounded energy I carry through sessions, allowing them to engage more comfortably in their therapeutic processes. I often hear comments like “that’s exactly how I feel, you verbalize what I’m trying to say so well.” As a creatively expressive person myself, I give this credit to the beauty of metaphors!
Cheri Timko, PhD, LPC
Couples Counseling Center
www.couplescounselingcenter.online
Where are you licensed as a psychotherapist?
FL, MD, ME, OH, SC, WV
What is your therapeutic specialty?
Professional and Entrepreneur Couples, Neurodiverse Couples, Sex Therapy, Desire Discrepancy, Affair Recovery
What can a new client expect to happen in a first session with you?
During a first session, I 1) review some of the details about counseling such as confidentiality, scheduling, and how to make payments. 2) answer the questions that clients have about therapy, and 3) talk about what brought them to therapy. Sometimes clients tell their story in the way it makes sense to them. If they are uncomfortable, anxious, or unsure what to say, I will lead the conversation with questions that help me understand what is happening for them.
How can a new client prepare for a first session with you?
First of all, read any emails and follow the instructions to get set up for the first session. This often means signing paperwork or filling out a questionnaire. It’s helpful, but not necessary, if clients think about what their symptoms are and what they would like to change in their life.
From what you’ve heard from former clients, how do most people feel after a first session with you?
After the first session, many clients tell me that they feel better because they had a chance to talk openly about the things that are bothering them. Some describe feeling a little frustrated that they didn’t get any answers because we were talking about what’s bothering them and their history instead of working directly on the problem. Some feel a little excited that they have gotten started.
I hope that reading the therapists’ responses gave you some clarity and peace of mind about taking that first step.
You do not need to have all the right words. You do not need to tell your entire story in the first session. The purpose of that first meeting is often to begin understanding what brings you in and whether the therapist’s style feels like a good fit for what you need. Sometimes even one conversation can offer important clues about whether you feel heard, understood, and comfortable enough to continue.
It is also normal to leave a first session with mixed feelings. Some people feel relief, others feel emotionally drained, and many feel a combination of hope, uncertainty, and vulnerability. None of those reactions mean that anything went wrong. Often, they simply reflect that you have started something meaningful.
Most importantly, there is no perfect way to “do therapy right.” You do not need to know exactly what to say or how to begin. Your only job is to show up as honestly as you can in that moment. The rest can unfold from there.
The hope is not that the first session answers everything, but that it helps you feel more prepared, more informed, and a little less alone in taking the next step.
If you are considering therapy to improve your relationship, and you want to know more about my work, you can schedule a free consultation. It’s a chance to ask questions and see whether working together feels like a good next step.
