Tips for Your First Therapy Session

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you first therapy session, tips and what to expect

One of the biggest barriers to therapy is just getting started. There’s a lot to manage! You have to find a therapist that’s right for you, and you have to be ready for the session. While there’s lots of stereotypes of a therapy session– the couch, the notepad, the talk therapy– your first therapy session might not look like that at all. It can be extremely helpful for you to have an idea of what to expect going into that first session. Knowing what to expect and what to talk about can help you feel more comfortable talking about your needs with someone who is, at that first session, a perfect stranger.

Here at Love Heal Grow, every member of our therapy team has helped clients just like you navigate their first sessions and beyond. We’re here for you, too! Here are some things you should consider before you get started with your first therapy session.

 

What to Expect From Your First Therapy Session

Your first therapy session, often called an intake session, is an opportunity for you and your therapist to get to know each other. Think of it as laying the groundwork for the rest of your therapy journey. Your therapist will likely ask questions about your history, your current challenges, and what you hope to achieve. These questions help them understand where you’re coming from and how they can best support you.

It’s completely normal for the first session to feel a bit structured. Therapists often use this time to gather important information. While this might feel a little formal at first, it’s all part of helping your therapist build a clear picture of your needs. If something feels overwhelming, it’s okay to share that. Your therapist wants to meet you where you are and ensure you feel safe.

Why Therapists Ask So Many Questions

During your intake session, you may feel like you’re answering a lot of questions. This isn’t to put you on the spot; it’s a way for your therapist to understand your experiences and the goals you want to work toward. Expect questions about your background, including your family life, work situation, relationships, and personal history.

These questions might touch on sensitive topics, like past traumas or emotional struggles, but you don’t have to share more than you feel comfortable with in the first session. Therapists understand that trust takes time. If there’s something you’re not ready to talk about, it’s okay to say so. You can revisit those topics when you feel more at ease.

How to Prepare Before Your Session

Feeling nervous before your first therapy session is completely normal. To ease your nerves, take a little time to prepare. Think about what brought you to therapy in the first place. Are there specific challenges or feelings you’ve been experiencing? Reflecting on these questions can help you articulate your concerns when you meet with your therapist.

It’s also helpful to consider what you hope to achieve in therapy. Your goals don’t have to be set in stone, and they can evolve over time, but having a general sense of what you’re seeking– whether it’s managing anxiety, improving relationships, or coping with a loss– gives your therapist a starting point.

Be Ready to Talk About Logistics

Therapy isn’t just about emotions; it’s also about logistics. During your first session, your therapist will likely go over some practical details, like how sessions are structured, cancellation policies, and confidentiality rules. This is an important part of the process because it helps set clear expectations.

If you have questions about how therapy works, don’t hesitate to ask. For example, you might wonder how long the sessions last, how progress is measured, or what happens if you need to reschedule. Your therapist is there to guide you and ensure you feel informed every step of the way.

It’s Okay to Feel Nervous or Awkward

Starting therapy can feel intimidating, especially if you’re not used to talking about your emotions with someone new. It’s normal to feel nervous, awkward, or unsure of what to say. Your therapist understands this and won’t judge you for it. They’re trained to help people navigate these feelings and create a space where you can feel comfortable.

If you’re not sure where to start, you can even say that out loud. Something as simple as, “I’m not sure how to begin,” can open the door to a productive conversation. Your therapist will guide you and help you find a starting point.

What You Don’t Have to Do

You don’t need to have all the answers in your first session. Therapy is a process, and your therapist doesn’t expect you to have everything figured out right away. It’s also not your responsibility to make the session run smoothly! Your therapist is there to facilitate the conversation.

You don’t need to be polished or articulate. Therapy is a place to be honest, even if your thoughts feel messy. If you’re worried about saying the “wrong” thing or not being clear enough, try to let go of that pressure. Your therapist is there to listen and help you make sense of your thoughts.

Honesty Goes a Long Way

One of the most important things you can bring to your first therapy session is honesty. This doesn’t mean you have to share your deepest secrets right away, but being truthful about your feelings, concerns, and expectations helps your therapist understand how to support you.

If something isn’t working for you; for example, if a question feels too personal or if the session is moving too fast? Say so. Therapy works best when there’s open communication between you and your therapist. They want your feedback and will adjust to make sure you feel comfortable.

Therapy Is a Two-Way Street

Your first session isn’t just about your therapist learning about you. It’s also a chance for you to get to know them. Pay attention to how you feel during the session. Do you feel heard and understood? Does the therapist’s approach resonate with you? Feeling a connection with your therapist is an important part of the process, and it’s okay to take time to decide if they’re the right fit for you.

If something doesn’t feel right, that doesn’t mean therapy isn’t for you. It might just mean you need to try a different therapist. Finding the right match can make all the difference.

What Happens After the First Session

At the end of your first session, your therapist might outline a general plan for future sessions. This could include identifying goals, discussing potential techniques, or suggesting how often to meet. Remember, this plan is flexible and can change as you and your therapist work together.

You might leave the first session feeling relieved, or you might feel like you’ve barely scratched the surface. Both reactions are normal. Therapy is a journey, and the first session is just the starting point. What matters most is that you’ve taken the first step toward caring for yourself.

Ready to Start Your Journey?

Your first therapy session is an important step in understanding yourself and working toward your goals. It’s natural to feel nervous, but by knowing what to expect, preparing ahead of time, and being open to the process, you can make the most of this experience.

If you’re ready to take that first step, the team at Love Heal Grow is here to help. Schedule an appointment today and let us support you on your path to growth and healing.

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Megan Negendank, LMFT, CST Founder (she/her)

Megan Negendank, LMFT, CST Founder (she/her)

CEO & Founder | 450 per session | Relationship & Sex Therapy, Relationship Trauma, Emotional & Physical Intimacy, Executives & Creatives | Not accepting new clients
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Madison Hamzy, LMFT (she/her)

Therapist & Assistant Director | 250 per session | Relationship & Sex Therapy, Intimate Connection & Less Stress, Men with ED or ADHD, People who get stuck in their heads and worry a lot
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Natalie Delfin, LCSW (she/they)

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Rachel Cloud, LCSW (she/her)

Therapist & Clinical Supervisor | 220 per session | Relationship & Sex Therapy, Healing from Abuse & Betrayal, Queer & Trans Identity, People who care deeply and are told they are "too much"
Ann Marie McKnight, LMFT (she/her)

Ann Marie McKnight, LMFT (she/her)

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Jessie Regan, LMFT (she/her)

Jessie Regan, LMFT (she/her)

Therapist & Clinical Supervisor | 270 per session | Relationship & Sex Therapy, Healing from Infidelity, Discernment & Divorce, Workplace Stress & Pressure
Linda Rolufs, LMFT (Online Only, she/her)

Linda Rolufs, LMFT (Online Only, she/her)

Therapist | 240 per session | Relationship & Sex Therapy, Anxiety & OCD, Menopausal and post-menopausal women wanting more pleasure in sex, Women who feel invisible
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Ashley Barnes, LMFT (she/her)

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Lindsay Glass, LMFT (Online Only, she/her)

Lindsay Glass, LMFT (Online Only, she/her)

Therapist | 200 per session | Relationship & Sex Therapy, Parenting Couples, Cycle-breaking Moms, Deep Thinkers & Deep Feelers | Contact therapist to be added to waitlist.
Maegan Tanner, AMFT (she/her)

Maegan Tanner, AMFT (she/her)

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Susan DuBay, LMFT (she/they)

Susan DuBay, LMFT (she/they)

IFS Therapist | 225 per session | Relationship & Sex Therapy, Communication & Intimacy, LGBTQ+, Folks wanting to go deep in their trauma work
Emily Alampi, AMFT (Online Only, she/her)

Emily Alampi, AMFT (Online Only, she/her)

Therapist | 170 per session | Relationship & Sex Therapy, Anxiety & Stress, Frustration & Anger, Queer & Trans, Neurodivergence, People who feel like they don't fit in
Charisse Brass, AMFT (she/her)

Charisse Brass, AMFT (she/her)

Therapist | 170 per session | Relationship & Sex Therapy, Emotional & Physical Connection, Stress & Burnout in Highly Productive People, Existential Angst & Life Meaning | Not accepting new clients
Joanna de Leon, AMFT (Online Only, she/her)

Joanna de Leon, AMFT (Online Only, she/her)

Therapist | 170 per session | Relationship & Sex Therapy, Burnout & Pressure to be Successful, Immigrants & First Gen, Current & Former Athletes, People who Avoid Conflict
Flo Oliveira, AMFT (they/them)

Flo Oliveira, AMFT (they/them)

Sex Therapist | 170 per session | Relationship & Sex Therapy, QTBIPOC, More Pleasure in Sex, CNM & Kink Affirming, People worried about their porn-use & sexual behaviors
Maria Dimachkie, ACSW (she/her)

Maria Dimachkie, ACSW (she/her)

Trauma Therapist | 180 per session | Relationship & Sex Therapy, Survivors of Trauma: Sexual Assault & Relationship Abuse; People who have been hurt by loved ones; People who question themselves a lot
Samaria Parada, AMFT (she/ella)

Samaria Parada, AMFT (she/ella)

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Madilyn Schweikert, AMFT (she/her)

Therapist | 160 per session | Relationship & Sex Therapy, Communication & Intimacy, Betrayal & Infidelity, Couples with age gaps, Creatives & Sensitive People
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Hannah Slicton-Williams, LMFT (she/her)

Trauma Therapist | 200 per session | Relationship & Sex Therapy, Healing from Trauma - Relationship Abuse, Violence, and Sexual Assault, Love after Trauma
Abby Hollandsworth, AMFT (she/they)

Abby Hollandsworth, AMFT (she/they)

Therapist | 160 per session | Relationship & Sex Therapy, Communication & Intimate Connection, Anxiety-Depression-Anger, LGBTQ+, Religious Trauma & Grief
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Ashlene Kaur (she/her)

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Liza Haroldson, LCSW (she/her)

Therapist | 240 per session | Relationship & Sex Therapy, Disconnected & Bickering Couples, Depleted & Exhausted Working Moms, Low Self Esteem, Trauma & Anxiety
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