Starting therapy takes real courage — and it's okay to feel a mix of excitement and nerves before your first appointment. Your first session is designed to be a gentle introduction, not a test or a diagnosis. Here's what you can expect before, during, and after.
Key Points:
Your first session is mostly about getting to know each other — you won't be expected to have everything figured out.
Come prepared with a quiet, private space (especially for telehealth) and a few thoughts about what brought you to therapy.
Your therapist will ask questions about your background and goals; they won't typically provide a diagnosis or formal treatment plan in the first session.
It's completely normal to feel a range of emotions after — relief, hope, or even exhaustion are all valid responses.
If your therapist doesn't feel like the right fit, that's okay. You can get rematched with a new provider at any time.
How to prepare for your first session
A little preparation can help you feel more settled going in:
Log in to your Grow Therapy portal ahead of time to confirm your appointment details and test your video connection if your session is via telehealth.
Find a quiet, private space where you can speak openly without interruption.
Think about what brought you to therapy and any goals or topics you'd like to explore. You don't need a formal list — having a few thoughts is more than enough.
Have your insurance information handy if you haven't already verified your benefits through the portal.
🌟 Note: If your session is via telehealth, refer to How to prepare for your first telehealth session for step-by-step setup and tech guidance.
What happens during your first session?
Your therapist will ask questions to understand your background and what you're hoping to work on. Think of it as an intake conversation — they're gathering context so they can support you well, not testing you or forming quick judgments.
📋 They may ask about:
What brought you to 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 affect your daily life
This is also your chance to get a feel for your therapist's style and approach. A good therapeutic relationship is a two-way fit.
📌 Important: Medication management sessions differ from therapy sessions in length, structure, and frequency. To learn more about what to expect from medication management, refer to What to expect from medication management.
Questions to ask your therapist
Your first session is a good time to ask anything that will help you feel more comfortable or informed.
💭 Some helpful questions include:
How long will each session last?
How often do you recommend we meet?
What therapeutic approaches do you use?
How do you typically set goals with clients?
What are your specialty areas?
🌟 Note: Not sure what kind of therapist to look for? What type of provider is right for you can help you think through it.
How you might feel afterward
Therapy is a process, and your therapist will meet you where you are. That said, it's common to have mixed feelings after a first session.
Some people leave feeling lighter or hopeful. Others feel emotionally drained or a little overwhelmed. Both responses are completely valid. Opening up in new ways can bring up a range of emotions, and that's part of the process.
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 your first session, you and your therapist will likely discuss next steps: whether to schedule a follow-up, how often to meet, and any initial goals or areas of focus.
If it didn't feel like the right fit, that's okay too. The connection between you and your therapist matters, and finding the right match can take time. Learn how to get rematched with a new provider.
Frequently asked questions
How long is a first therapy session? Session lengths vary by therapist, but most individual therapy sessions at Grow Therapy are 45–55 minutes. You can confirm the length when you book or by checking your appointment details in the portal.
Will my therapist give me a diagnosis at the first session? Not necessarily. The first session is primarily an intake. Your therapist is gathering information to understand your needs. A formal diagnosis, if applicable, may come later in the process.
What if I don't know what to talk about? That's more common than you might think. Your therapist will guide the conversation with questions. You don't need to come in with a prepared agenda — just showing up is enough.
What if I don't feel comfortable with my therapist after the first session? It's okay to try someone new. Therapeutic fit matters, and it sometimes takes more than one try. You can get rematched with a new provider through your portal.
Does my first session count toward my insurance deductible? Yes, sessions are billed like any other appointment. If you have questions about your cost or coverage, refer to the Insurance coverage FAQ article or contact our support team.