What to Expect in Your First Therapy Session (And How to Ease Anxiety)

Attending therapy for the first time can feel like a double-edged sword. You know that speaking with a therapist will help, but when you're already feeling off-balance, the idea of doing something new with someone you don’t know can feel daunting. On top of that, when we’re in an emotional state, our decision-making can feel clouded.

In this blog, I hope to demystify that first session so you can feel more comfortable deciding what’s right for you.

Choosing a Therapist Who’s Right for You

You may have already spent time searching for a therapist who not only offers the support you need but also feels like someone you can open up to - someone you might share parts of yourself you’ve never shared before. Finding the right fit is key. Take your time; keep looking until you find someone who resonates with you.

Feeling Anxious is Completely Normal In Your First Therapy Session

If you’re feeling nervous about your first session, that’s completely normal. Like any first experience, it’s okay to feel unsure. Remember, you’ll only ever need to share what feels comfortable for you. Often, clients come to therapy after recognising that ignoring their feelings, thoughts, or behaviours is no longer working. This can feel strange at first - but you are in control of how much or how little you share. A considerate therapy will ensure the conversations moves at a pace that feels comfortable for you.

Do You Need to Prepare?

Many people wonder if they need to prepare for their first session. You don’t! Your therapist (that’s me) will guide the process. I’ll ask you questions to get to know you and help you gain clarity. You don’t need to have all the answers, but you’re also welcome to bring along questions for me if you like.

You can think of therapy as a conversation with someone you can trust - someone who will remain neutral, supportive, and non-judgemental. That’s my role: to support you without judgement.

What to Expect

Before Your Session:

• You’ll receive a client intake form to complete prior to your first session, which helps me learn a little about your background.

• You’ll also receive a link outlining my privacy and confidentiality policy and will need to provide consent.

  
  

When Scheduling:

Try to choose a time that allows you to arrive feeling as calm and present as possible - perhaps not after a string of meetings or a busy morning. It can also be helpful if you don't need to rush off to pick up the kids or get to your next appointment. Giving yourself space before and after can really help.

During Your First Session:

• Many clients describe the room as calming and welcoming, a safe, and supportive space.

• The pace is set by you - you can choose whether or not to set goals at this stage.

• Some of the questions I may ask include:

  • What has brought you to therapy? Why now?

  • What issues are you currently experiencing?

  • How would you like things to be different?

Important Things to Know

• Many people are pleasantly surprised after their first session, feeling at ease and supported.

• Some conversations may feel emotional - and that’s perfectly okay. I always keep tissues on hand!

• What we discuss is confidential. As a member of the Australian Counselling Association and the Psychotherapy and Counselling Federation of Australia, I follow strict guidelines around privacy. Unless there is risk of harm to yourself or others, everything remains between us.

• You are never required to talk about anything before you are ready.

Therapy is About Real Life

Therapy isn’t just about what happens in the room. Think of it like learning an instrument - if you only ever practice during lessons, progress is limited. Similarly, real change happens when you begin applying what we explore in therapy to your everyday life.

Common Reasons People Seek Support

At Pause You Counselling, people often come for support with:

• Anxiety, stress, and overthinking

• People-pleasing and perfectionism

• Exhaustion and burnout

• Relationship concerns (partners, family, friends, workplace)

• Life transitions and finding greater meaning and purpose

Final Thoughts

It is my hope that by the end of your first session, you’ll feel some relief - perhaps a sense of having been heard, understood, and supported. Together, we’ll create a plan to address what matters most to you.

I hope this has provided clarity on what to expect from your first therapy session. If you have any questions at all, please don’t hesitate to reach out.

Remember - feeling nervous is completely normal. But like many challenges in life, you’ll likely feel much better after taking that first step. It may even be life-changing.

Please get in touch if you’d like to chat before booking your first appointment - I’d love to hear from you.

Corrie xo