Beginning therapy is a meaningful step toward improving your emotional well-being. While it’s natural to feel uncertain or anxious beforehand, understanding what to expect can help ease those initial nervousness and support a more grounded start to the process.
In this blog, we’ll explore how to approach your first therapy session with clarity and confidence, from understanding what to expect, to knowing the types of questions you can ask.
What Exactly You Have To Do Before Your First Therapy Session?
1. Acknowledge and Normalise Your Feelings
Feeling nervous or uncertain before your first session is very common. Therapy is not about presenting a polished version of yourself. It is a safe, supportive space where you can speak freely and honestly. A qualified therapist will not judge you, but instead, will help you feel heard, understood, and supported at a pace that feels right for you.
2. Reflect on Your Reasons for Seeking Therapy
Take a moment to reflect on what brings you to therapy. Are you dealing with a specific issue such as anxiety, stress, or relationship difficulties? Are you simply feeling stuck or overwhelmed? Identifying your reasons, even in broad terms, can help you communicate more clearly in your session and give the therapist a helpful starting point.
3. Understand the Therapeutic Process
Therapy is a process, not a one-time solution. The first session is usually focused on understanding your background, your current concerns, and discussing how therapy might support you. It is also an opportunity to determine whether the therapeutic relationship feels like a good fit. Lasting change takes time; be patient with yourself and the process.
4. Gather any relevant information
It can be helpful to come prepared with any information that may be relevant to your care. This could include:
- Brief notes about recent challenges you’re facing
- A history of any previous therapy or counselling experiences
- Details of any medications or diagnoses
- Medical or family history that you feel may be important to share
This background allows your therapist to develop a more complete understanding of your needs from the outset.
5. Share at Your Own Pace
You are in control of what you choose to share in therapy. A good therapist will never rush or pressure you to disclose more than you’re ready for. Therapy is most effective when there is honesty and openness, but it’s equally important to feel safe and supported in your own time.
6. Consider an online consultation first
If you feel unsure about starting therapy, an initial online consultation can be a helpful way to assess whether the therapist is a good fit. It provides an opportunity to ask questions and build some familiarity before committing to ongoing sessions.
Final Thoughts
Beginning therapy is a meaningful and positive step, even if it feels uncertain at first. You don’t need to have everything prepared or know exactly what to say. Simply showing up with the willingness to explore and engage is enough.
If you’re considering starting therapy, whether for the first time or after a break, know that the right support is available. With the right guidance, psychological therapies can be a powerful tool for self-understanding, emotional healing, and personal growth.
Begin Your Journey with Dr Kavita Deepak-Knights
Dr Kavita Deepak-Knights is a highly experienced clinical psychologist based in Windsor, Berkshire. She offers personalised, compassionate therapy for individuals navigating anxiety, low mood, life transitions, and emotional overwhelm.
Book an online consultation today and take the first step towards emotional clarity and well-being.
Frequently Asked Questions
1. What should I expect during my first therapy session?
Your therapist will likely begin by gathering background information, understanding your reasons for seeking support, and outlining how therapy typically works. It’s also a chance for you to ask questions and get a sense of whether you feel comfortable moving forward.
2. What questions should I ask my therapist in the first session?
Consider asking about their qualifications, therapeutic approach, how sessions are structured, and what confidentiality entails. You might also ask about the expected duration of therapy or what progress might look like.
3. How do I know if therapy is working for me?
Therapy progress looks different for everyone. Over time, you may notice greater self-awareness, improved emotional regulation, or a shift in how you relate to challenges. Your therapist will also help you reflect on your progress periodically.
4. Is it normal to feel worse before feeling better in therapy?
Yes. Exploring difficult emotions or memories can sometimes bring up discomfort initially. However, this is a recognised part of the therapeutic process. Your therapist will guide you through these experiences with care and support.
5. Is it normal to cry in your first therapy session?
Yes, absolutely. Many people feel emotional during their first session, especially when speaking openly about things they may not have shared before. Crying is a natural response and a sign that you’re engaging honestly with your feelings. Therapists understand this and will offer a supportive, non-judgmental space where you can express yourself freely.
6. What if I don’t feel comfortable with my therapist?
It’s important to feel safe and understood. If, after a few sessions, you don’t feel comfortable, it’s okay to discuss this with your therapist or consider trying a different practitioner. A good therapist will want you to find the right support for your needs.
7. Do I need to prepare anything before attending therapy?
There’s no formal preparation required. However, reflecting on your current challenges, jotting down a few questions or concerns, and noting any relevant personal history can help start the conversation.
