It's Normal to Be Nervous
Most people feel anxious before their first session. You're about to share personal things with a stranger—that's vulnerable. The nervousness usually decreases once you start talking.
What Happens in the First Session
The first session (often called an "intake") is mostly about gathering information. Your therapist will likely ask about:
- What brings you to therapy now
- Your current symptoms and concerns
- Relevant history (mental health, medical, family)
- What you hope to get from therapy
- Safety assessment (thoughts of self-harm, substance use)
You don't have to share everything at once. It's okay to say "I'm not ready to talk about that yet."
How to Prepare
- Think about goals: What do you want to change or understand?
- Note current symptoms: When did they start? How severe?
- List medications: Include supplements
- Previous therapy: What worked or didn't?
- Questions for therapist: About their approach, experience
For Online Sessions
- Private space: Where you won't be overheard
- Good connection: Test your internet/audio/video
- Minimize distractions: Close other tabs, silence phone
- Tissues handy: Emotions happen
You Can Ask Questions Too
The first session is also for you to evaluate the therapist. You might ask:
- "What approach do you typically use?"
- "What would therapy with you look like?"
- "How will we know if it's working?"
- "What experience do you have with [my issue]?"
After the Session
Give yourself time to process. It's normal to feel tired, emotional, or relieved. Notice how you felt during the session—did you feel heard? Could you be honest? This helps you assess fit.