Your first therapy session is mostly a conversation. I’ll ask what’s been weighing on you, what you hope will change, and what brought you in now. You can ask me anything. Feeling nervous beforehand is normal, and you don’t need to prepare a thing.
Is it normal to be nervous before a first therapy session?
Completely. Plenty of people walk in with a racing heart and a mental list of everything they think they should say.
If you’re the one who handles everything, being the person who needs support can feel strange. Maybe you’ve been telling yourself you should be able to figure this out on your own. It’s ok to not have everything figured out. Showing up, even nervous, is the hard part, and you’re already doing it.
What happens in a first therapy session?
We start with what’s been heavy lately. Then we talk about your goals for therapy and what has brought you to this moment.
Here’s how it differs from the phone call. In our free 15-minute consultation, we only touch on what brings you to therapy. In the first session, we go deeper: what you’re experiencing, what may be contributing to it, and any relevant history. We may also talk about your symptoms in connection to a diagnosis, which can help us make sense of what you’re going through and how it’s affecting your life.
The first session can be a little more structured than the ones that follow. My main goal is simple, though. I want you to feel safe, heard, and comfortable as we start building our relationship.
Not sure if I’m the right fit yet? A free 15-minute consultation is a low-pressure way to find out.
What if I don’t know what to talk about?
That’s ok, and it’s expected. I’ll guide us with open-ended questions, so you don’t have to carry the conversation.
I’m curious about you as a person, not just what brings you in. That includes your day to day, your work, your family, and your life beyond the four walls of my office (or your couch, if we’re meeting online). Tell me about the show you’re binging or the book you can’t put down.
If your honest answer is “I haven’t watched anything since 2022, and I mostly just survive until bedtime,” I’m glad you told me. Let’s talk about that. Surviving is real, it’s exhausting, and it’s a perfectly good place to begin. It all helps me get to know you.
What will we talk about when it comes to goals?
We’ll start shaping goals for therapy. I usually ask questions like “What are you hoping to achieve through therapy?” and “What would you like to learn or take away from our time together?”
Hearing your goals in your own words helps me understand what you need and where we go from here. You don’t need a polished answer. “I want to stop feeling so overwhelmed” is a great place to start.
Do I have to share everything in the first session?
No. You set the pace, and we go at a speed that feels doable. Some things take a few sessions to say out loud, and that’s normal.
How can I get ready?
You don’t have to. If it helps, jot down a few questions, or a few words about what’s been weighing on you.
Let’s Chat!
If you’re anxious, overwhelmed, and tired of feeling like nothing is ever enough, I’d be glad to meet you. I offer anxiety and burnout therapy, and therapy for moms in Columbus, Ohio, in person at my Easton office and online across Ohio. Book a free 15-minute phone consultation, and ask me anything. Ask away.
