Starting therapy can feel both exciting and intimidating. It is a big step toward understanding yourself better and improving your mental health. For many people, the first session is filled with questions and uncertainty about what will happen. Knowing what to expect can help ease some of those worries and allow you to enter the experience feeling more confident and open. Setting the Foundation The first therapy session is usually about building a foundation for your work together. Your therapist will likely start by explaining how therapy works and what you can expect during the process. They may talk about confidentiality, which means that what you share will be kept private with some legal exceptions if there is a risk of harm to yourself or others. This helps create a safe and trusting environment where you can be honest without fear of judgment (Knox et al., 2011). The therapist may also discuss practical details such as how often you will meet, what methods they use, and how you will work together to set goals. It is normal to feel a little nervous or unsure at first. Therapists are trained to help you feel at ease and to meet you where you are emotionally. Sharing Your Story During the first session, your therapist will likely ask questions to get to know you better. They might ask about your reasons for seeking therapy, your personal history, your relationships, and any major events that have shaped your life. You are encouraged to share as much or as little as you feel comfortable with. Some people find it easy to open up right away, while others need more time to build trust. The therapist is not there to judge you. Their role is to listen, understand, and start identifying the patterns or issues that you might want to explore together. Research shows that the early development of a strong therapeutic relationship, known as the therapeutic alliance, is one of the most important factors for successful outcomes in therapy (Flückiger et al., 2018). Setting Goals Together Toward the end of the session, the therapist will often work with you to set some initial goals. These might be broad, such as wanting to feel less anxious, or specific, such as learning skills to manage stress. Goal setting helps both you and the therapist have a shared understanding of what you are working toward. It is important to remember that therapy is a collaborative process. You are encouraged to ask questions, share your thoughts, and express any concerns. Good therapy is based on mutual respect, honesty, and adaptability. Studies have shown that clients who feel involved in the goal-setting process tend to experience greater satisfaction and better results from therapy (Cooper, 2008). Conclusion Your first therapy session is the beginning of a process that is centered around your needs, your pace, and your goals. It is natural to feel vulnerable or uncertain in the beginning. However, with time, therapy can become a space where you can better understand yourself, develop new coping skills, and work toward greater emotional wellbeing. Being open to the experience and building a trusting relationship with your therapist can set the foundation for meaningful change. 📚 References Cooper, M. (2008). Essential research findings in counselling and psychotherapy: The facts are friendly. Sage Publications Flückiger, C., Del Re, A. C., Wampold, B. E., Symonds, D., & Horvath, A. O. (2018). How central is the alliance in psychotherapy? A multilevel longitudinal meta-analysis. Journal of Counseling Psychology, 65(6), 566–578. https://doi.org/10.1037/cou0000287 Knox, S., Hess, S. A., Hill, C. E., Burkard, A. W., & Crook-Lyon, R. E. (2011). Clients' experiences of early alliance formation in counseling. Journal of Counseling Psychology, 58(2), 168–183. https://doi.org/10.1037/a0022109