What to Expect in Your First Session (and Beyond)

Feeling nervous about your first counseling appointment? That's completely normal. Understanding what typically happens during therapy sessions can help ease those pre-appointment jitters and help you make the most of your time with your counselor.

Before You Walk In

Our counselors will have you complete some initial paperwork, either online or when you arrive. This will include basic information about your health history, current concerns, and goals for therapy. Take your time with these forms – the information helps your counselor understand how best to support you.

Many people wonder what to bring up first. There's no wrong answer, but consider what's been weighing on you most heavily lately or what prompted you to seek counseling in the first place.

The First Session: Building the Foundation

Your initial session is primarily about getting to know each other. Your counselor will ask about your background, current situation, and what brought you to therapy. They might inquire about your family history, significant life events, and current support system.

Don't worry about having all the answers or sharing everything at once. This is a conversation, not an interview. Your counselor is trained to create a safe, non-judgmental environment where you can share at your own pace.

You'll likely discuss practical matters too, such as scheduling, confidentiality policies, and what to expect moving forward. This is also a great time to ask any questions you have about the process.

What Ongoing Sessions Look Like

After the initial session, each meeting typically follows a more flexible structure. You might start by checking in about how you've been since your last session, then dive into whatever feels most pressing that day.

Your counselor might introduce specific techniques or exercises based on your needs and their therapeutic approach. This could include mindfulness exercises, journaling assignments, or practicing new communication skills. Don't worry if some techniques don't resonate with you – therapy is collaborative, and good counselors adjust their methods based on what works for you.

The Pace of Progress

Therapy isn't a quick fix, and that's okay. Some people notice improvements after just a few sessions, while others find that meaningful change takes several months. Your counselor will work with you to set realistic goals and check in regularly about your progress.

There might be sessions that feel particularly productive and others that feel slower. This ebb and flow is completely normal. Sometimes the most important work happens in those "quieter" sessions.

Between Sessions

Many counselors provide homework or suggest exercises to practice between appointments. This might include keeping a mood journal, trying relaxation techniques, or practicing skills you've discussed in session. These assignments aren't tests – they're opportunities to extend your therapeutic work into your daily life.

Creating a Safe Space

Your counselor is bound by strict confidentiality rules, which means what you share stays in that room (with very limited exceptions related to safety). This confidentiality helps create the trust needed for effective therapy.

Feel free to share feedback about what's working and what isn't. If you're not connecting with a particular approach or if something doesn't feel right, speak up. Good therapists want this feedback and will work with you to adjust their approach.

For Teens and Young Adults

If you're a teenager starting therapy, you might have questions about privacy and whether your parents will be involved. Your counselor will explain their policies about confidentiality and family involvement, which often depends on your age and specific circumstances.

Moving Forward

As you progress in therapy, you and your counselor will regularly check in about your goals and how you're feeling about the process. Some people work with their counselor for a few months, while others find benefit in longer-term therapy. There's no predetermined timeline – it's about what works for you.

Important Note: This blog is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are experiencing a mental health emergency, please call 911 or go to your nearest emergency room immediately.