Beginning therapy is the start of a new chapter—and like any new experience, it may come with a bit of uncertainty. Fortunately, your first session is designed to be a supportive introduction for both you and your therapist. This guide will walk you through the basics and help you feel more prepared.
Key takeaways:
Your first session is about getting to know one another.
It's completely normal to feel nervous or unsure when starting therapy.
If your therapist doesn't feel like the right fit, that's okay. You can try someone new or ask our team to help you find a better match.
What's a first session like?
Your first therapy session is mostly about getting to know each other. Your therapist will ask questions to understand your needs and assess how they can support you.
📋 They may ask questions about:
Your decision to seek therapy
Your goals or what you'd like to work on
Your personal history, such as relationships, family, and living situation
Your medical or mental health background
Symptoms you've been experiencing and how they impact your daily life
This session is also your chance to learn about your therapist's style, approach, and whether you feel comfortable working with them. The goal is to create a safe, collaborative space where you can begin your therapeutic journey.
What questions should you ask during a first session?
A good therapist-client match is a two-way street. Don't hesitate to ask questions to ensure the provider is a good fit.
💭 Helpful questions to ask:
How long will each therapy session last?
How long do you expect the overall therapy process to take?
What can I expect during our sessions?
What methods or therapeutic approaches do you use?
How do you typically set goals with clients?
How long have you been practicing, and what are your specialty areas?
🌟 TIP: Not sure what to look for in a therapist? Check out this guide.
How might you feel after your first session?
Therapy is a journey, and your therapist will meet you exactly where you are. With the right fit, you'll begin to feel safe and supported as you explore your thoughts, emotions, and goals. That said, it's completely normal to have mixed feelings after your first session.
Some people leave feeling lighter or hopeful, while others may feel emotionally drained or even overwhelmed. All of these responses are valid. Therapy invites you to open up in new ways, which can bring up a wide range of emotions.
Remember: Just showing up is an act of courage. You're not expected to have it all figured out. One step at a time is more than enough.
What comes next?
By the end of the first session, you and your therapist will likely discuss next steps, such as whether to schedule another appointment, how often to meet, and any goals or areas of focus moving forward.
If it doesn't feel like the right fit, that's okay too. The connection between you and your therapist is important; finding the right match can take time.
If you'd like to explore working with a different therapist, you can complete the rematching survey—you'll receive a link to it after your first session, or give us a call at 1 (646) 687-9932, and our team will be happy to help you find the right provider.