What to Expect in Your First Individual Therapy Session
It’s completely normal to feel nervous before your first therapy session. Many people walk in wondering what to say, how much to share, or even if they’re “doing it right.” The truth is, there’s no perfect way to begin. Therapy is a safe space created for you to talk about what’s on your mind, at your own pace. Understanding what typically happens in a first session can help ease some of the uncertainty.
Meeting Your Therapist
Your session will usually start with introductions and a little bit of conversation to help you get comfortable. Your therapist might ask about what brought you to therapy, but you don’t need to have everything figured out. You can share as much—or as little—as you feel ready. This is a time for you to get a sense of your therapist as well, since finding someone you feel comfortable with is an important part of the process.
Talking About Your Goals
Early in the session, your therapist will likely ask about what you’d like to get out of therapy. These aren’t formal goals you need to have written down—just a sense of what you’re hoping for. It could be wanting to manage stress, work through a tough life change, or simply have someone to talk to. If you’re unsure, that’s okay too. Many people figure it out along the way, and your therapist will guide you in shaping those goals together.
What the Session Feels Like
The first session often feels more like a conversation than anything else. You might cover your personal history, current challenges, and what daily life looks like for you. It’s also common for therapists to explain how sessions usually work, how confidentiality is handled, and answer any questions you have. By the end, you may not feel “better” right away, but you’ll likely leave with a sense of relief from starting the process and having someone who is ready to support you.
Therapy Is a Space for You
Walking into your first therapy session can feel overwhelming, but remember: You don’t have to have the perfect words, and you don’t have to tell your whole story all at once. It’s the beginning of a relationship where you’ll be heard, supported, and given space to work through anything you need. Taking this step is a sign of courage, and your therapist will meet you with compassion and understanding as you begin the journey.
At Moorestown Integrative Wellness, we provide specialized therapy for those navigating the emotional and mental challenges that often come with chronic illness, caregiving, or professional burnout. If you live in Moorestown, NJ and are looking for a trusted therapist, reach out to us today.