What to Expect from Therapy: A Beginner’s Guide for First-Timers
Starting therapy can feel like a big step, especially if you've never done it before. You might have lots of questions, feel unsure about what to expect, or wonder whether it's the right choice for you. You’re not alone.
In this post, we’ll break down what therapy is, how it works, and what you can expect from your first session so that you can walk in feeling more comfortable and confident.
What Is Therapy?
Therapy, also known as psychotherapy or counselling, is a professional relationship between you and a trained psychotherapist designed to help you work through emotional, mental, or behavioural challenges. Therapy isn’t just for people experiencing crises—it’s for anyone looking to better understand themselves, cope with stress, manage relationships, or improve mental well-being.
It’s a safe, confidential space where you can talk openly about whatever is on your mind. Your therapist is there to listen, guide, and support you in a way that helps you understand your feelings, thoughts, and behaviours more clearly.
Types of Therapy: Which One Is Right for You?
There are several types of therapy, and it's important to find the approach that resonates with you. Here are a few common ones:
Cognitive Behavioral Therapy (CBT): Focuses on changing negative thought patterns and behaviours, especially for anxiety, depression, and stress.
Dialectical Behavior Therapy (DBT): Helps manage intense emotions, improve emotional regulation, and build better relationships, often used for emotional instability or self-harm.
Relational Therapy: Uses the therapist-client relationship to help you understand patterns in your personal relationships and improve how you connect with others.
Attachment-Based Therapy: Explores how early relationships shape your current emotional life and relationships, useful for addressing relational difficulties.
Remember, it’s important to ask your therapist about their approach to ensure it’s a good fit for your needs. Every therapist has their own style, so understanding how they work will help you feel more comfortable and supported.
What to Expect During Your First Session
Your first therapy session is a time to get to know each other, so don’t worry about having to “perform” or have everything figured out. The session is conversational, and your therapist will ask questions to understand what brings you to therapy and how they can help.
Here’s what you can expect:
Introduction and Background Information: The therapist will likely start by asking about your history, including family dynamics, past experiences, and what prompted you to seek therapy. This helps to understand the full picture of who you are and how they can best support you.
Setting Goals: You’ll work with your therapist to identify what you hope to achieve from therapy. Are you struggling with anxiety? Want to improve your relationships? Looking to manage stress better? Setting goals helps guide your therapy sessions and gives you something concrete to focus on.
What Happens After Your First Session?
After your first session, you may feel a mix of emotions—relieved, confused, hopeful, or even exhausted. That’s all perfectly normal. Some people feel lighter after talking through their thoughts, while others might feel overwhelmed as they begin to process deeper feelings.
Here are a few things to keep in mind after your first session:
Give It Time: It’s important to remember that therapy is a process. One session won’t solve everything, but it’s the beginning of a meaningful journey. It often takes a few sessions to truly feel comfortable and get into the “rhythm” of therapy.
Reflect on Your Experience: After your first session, take some time to reflect on how you felt. Were you comfortable talking to your therapist? Did you feel understood? If not, that’s okay—therapy is a partnership, and sometimes it takes a few tries to find the right fit.
Common Concerns People Have About Therapy
It’s totally normal to have some hesitation or concerns before starting therapy. Here are a few common worries and why they shouldn’t hold you back:
I don’t know what to say: It’s okay if you don’t know exactly what to talk about. Your therapist will guide the conversation. You can always start by saying, “I’m not sure where to begin,” and that’s perfectly fine.
Will the therapist judge me? No, therapists are trained to be non-judgmental and empathetic. Their job is to help you, not to judge your thoughts, feelings, or actions.
What if therapy doesn’t work? It’s not uncommon to feel skeptical. Therapy is a process, and it might take some time before you feel significant changes. Be patient with yourself—and remember that therapy is a space where you can grow at your own pace.
How to Prepare for Your First Session
While therapy is a relaxed and supportive space, a little preparation can help you make the most of your first session:
Think about what you want to work on: Are there specific issues you want to address, such as anxiety, stress, or relationship challenges? Having some initial ideas about what you want to explore can help give direction to your sessions.
Be open to self-reflection: Therapy requires being honest with yourself. Try to approach your sessions with an open mind and a willingness to learn about yourself.
Ask questions: If you’re unsure about something, don’t hesitate to ask your therapist. Whether it’s about the therapy process, confidentiality, or expectations, your therapist is there to guide you.
How Long Will Therapy Take?
The length of therapy varies from person to person. Some people benefit from just a few sessions, while others may continue for months or even years. The most important thing is to focus on your own pace and comfort level.
Conclusion: Therapy Is for You, Not Just for "Crisis" Moments
If you’ve never done therapy before, it can feel intimidating, but remember, it’s a powerful tool for self-discovery and mental well-being. Therapy isn’t just for times of crisis; it’s for anyone who wants to better understand themselves, work through challenges, and improve their quality of life.
Take the first step, and remember that your therapist is there to support you without judgment. No matter where you’re starting from.