What to Expect in Your First Therapy Session
If you’re thinking about starting therapy, the hardest part is often the not knowing. What will they ask? What do I say? What if I don’t know where to start?
It’s completely normal to feel nervous. Many people put off reaching out simply because they don’t know what to expect. Here’s what starting therapy with me actually looks like, step by step.
Step 1: A free 15-minute connection call
Before we ever schedule a session, we start with a short, free phone or video call. You’ll share a little about what’s bringing you in, I’ll share how I work, and we’ll both get a sense of whether it feels like a good fit.
There’s no pressure and no commitment. You don’t need to have the right words or a clear plan. “I’m tired of feeling stuck” is a perfectly good place to start.
You can book your connection call here.
Step 2: Paperwork before your first session
If we decide to move forward, you’ll receive intake paperwork through a secure, HIPAA-compliant client portal. This usually includes:
Basic contact and background information
A consent form explaining how therapy works
Policies like cancellations and payment
Questions about what you’d like to work on
Because this is a private-pay practice, you’ll also receive a Good Faith Estimate of your expected costs before your first appointment. You can find full details on my fees and insurance page.
Step 3: Your first session
Your first session, often called an intake, is 50 minutes. It’s less about solving everything and more about understanding where you are and where you want to go.
We’ll usually talk about:
What’s bringing you in right now, and why now
What you’ve already tried, including past therapy, books, or coping strategies
Your background, like family, relationships, work, and health, at whatever depth feels comfortable
Patterns you’ve noticed, like overthinking, people-pleasing, or reactions you wish you could change
What you’d like to feel different by the end of our work together
You’re in control of what you share. If a question feels like too much, you can say “I’m not ready to talk about that yet.” That’s completely okay.
Step 4: Confidentiality and your questions
In the first session, I’ll also explain confidentiality. What you share stays between us, with a few legal exceptions, such as a risk of serious harm. I’ll walk you through those limits so there are no surprises.
You’re welcome to ask me anything too: how I work, what therapy with me looks like, or what to expect next. Therapy works best when it’s a two-way conversation.
Will I feel better after the first session?
Some people leave their first session feeling lighter, simply from saying things out loud. Others feel a little raw or tired. Both are normal.
The first session is the starting line, not the finish line. Most of the meaningful change happens over the following weeks, as we start to understand your patterns and practice responding differently.
How do I know if it’s a good fit?
The relationship between you and your therapist is one of the most important parts of therapy. After your first session or two, notice:
Did you feel heard and respected?
Did you feel comfortable being honest, even if it was hard?
Do you understand how we’ll work together?
Did you leave with a sense of direction, even a small one?
If something doesn’t feel right, it’s okay to say so. If we’re not the right fit, I’m happy to help you find someone who is.
What happens after the first session?
From there, we’ll usually meet weekly at first to build momentum. Sessions are 50 minutes, with 90-minute extended sessions available when they make sense. Over time, we’ll check in on progress and adjust how often we meet.
Depending on what you’re working on, we may use approaches like CBT, ACT, DBT skills, or EMDR. We’ll decide together what fits.
Tips for your first session
Find a private space if you’re meeting online, like a closed room, your car, or anywhere you won’t be overheard.
Jot down a few notes about what you want to talk about, if that helps you feel prepared.
Be honest about your nerves. Saying “I’m not sure where to start” is a great place to start.
Give it a few sessions. Trust and comfort usually grow over time.
What I help with
I work with high-functioning adults and parents who are ready to understand and change the patterns they keep repeating, including:
If you’re not sure whether therapy is right for you yet, you might start with why you can know what needs to change but still feel stuck. You can also learn more about me or browse my FAQs.
Ready to take the first step?
You don’t have to have everything figured out to start. You just have to be willing to show up.
I see clients in person in Fort Worth and online across Texas and Florida. Book a free 15-minute connection call and we’ll talk about what’s going on and whether we’re a good fit.
