Clinical Insights Blog

Spoiler alert! There is no point-by-point handbook to read or a perfected blueprint to follow for your first therapy session. It’s hard to say what to expect, or not expect, in a therapy session because your therapist is a human being and not a robot. I am not going to try to put therapy into a neat little box because, as humans, we are messy. And just like therapy, we are not meant to fit into a perfect proverbial box either.

As a therapist, I don’t know what to expect during the first session because I, too, am meeting someone for the first time. Your first therapy session, also known as an intake, is a blind date for both the therapist and the client. One thing that you can expect in the first session is to go over basic information such as the reason you are seeking therapy, medical conditions, family history, and any medications that you are taking. This is sometimes boring and may seem overwhelming at first, but it is an absolutely necessary stage of beginning therapy.

Therapy is meant to be a safe place where you can be vulnerable and explore sensitive and sometimes uncomfortable topics without feeling judged. It is our job to create a space where our clients can be open and honest. Now, my golden rule is that you usually know by the second or third session if you and your therapist are a good fit because it can take time to build a rapport. However, sometimes you know from the very first session that the therapeutic relationship is not going to be conducive to your growth and well-being.

Some people put off therapy because they are not ready to talk about everything from day one. Guess what? That’s okay. You are in control of your session. You get to choose what you are comfortable with sharing and when you share it. It is okay to say you are not ready to talk about something just yet. You should feel heard by your therapist and not have your experiences and feelings dismissed. There also is no perfect way to approach therapy or perfect phrase to say. It is okay to tell your therapist that you are feeling nervous, uncertain, or you are not sure where to start. It is a journey that you are starting together, and there can be bumps in the road along the way.

When I first decided to go back to school to be a therapist, I imagined that I would be poised and know just what to say and when. I looked up to characters such as Dr. Huang on “Law and Order: SVU” with all of his knowledge and other therapists that I saw clips of on other shows. Seamless transitioning with just a few expert lines that make everything click into place. Unlike real life, those shows are scripted and planned out to save time as opposed to seeing what really goes into therapy. I think that is true for prospective clients as well is to keep in mind that one session is not going to fix everything.

Many individuals report feeling better even after just one session because it provides a sense of hope and relief to have someone listen. It is the first step in improving your mental health and can feel like there is a light at the end of a dark and lonely tunnel. Results are not immediate, and you get out of therapy what you put into it. The therapeutic relationship is one of the most important factors for success. Every therapist is different and will have different approaches, strengths, and weaknesses in what they treat and how they treat symptoms. I often tell my clients that finding the right therapist is like finding a pair of jeans or shoes that fit in the sense that the size at one store may fit differently than the same size at another store. (I absolutely hate when that happens, don’t you?)

Whether you are new to therapy or continuing your therapeutic journey, follow along as our professionals explore mental health topics that matter most to them.