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What to expect in your first therapy session
Starting counseling can feel like a big step. Knowing what happens can make it easier.
Before your first session
- You'll usually get a few forms to fill in first: your contact details, some health history, and a consent form explaining how counseling works and how your privacy is protected.
- If you're using insurance, check what you'll pay before you go. Many booking sites show this when you book.
- If you're meeting online, find a private, quiet spot with a good connection. Headphones help.
- It can help to jot down a few notes: what's bringing you in, what you'd like to be different, any medications you take, and any questions you have.
During the session
A session usually lasts about 50 minutes. The first one is mostly about getting to know you.
- Your counselor will ask what brings you in, what you hope will change, and a bit about your background: health, family, work or school, and what has helped before.
- Some questions may feel personal, including questions about safety. They're routine, and you choose how much to share.
- What you say stays private, with a few exceptions the law requires, such as a serious risk of harm to you or someone else, or the abuse of a child or an older adult. Your counselor will explain these.
- Together, you'll start to sketch a plan: what to work on, and how often to meet. Many people start with sessions every week or every other week.
Questions you can ask
A first session is also your chance to see whether this counselor is a good fit for you. You can ask:
- How do you usually work with someone in my situation?
- What approaches do you use, and why?
- How often will we meet, and for about how long?
- How will we know it's helping?
- What happens if I need to cancel or reschedule?
If it doesn't feel like the right fit, that's okay. Finding the right person matters, and it's fine to say so.
For parents of teens and children
For anyone under 18, a parent or guardian usually needs to give consent, and may be asked to join part of the first session.
Afterward
It's common to feel tired, relieved or a little stirred up after a first session. Be gentle with yourself for the rest of the day.
If you are in crisis, call or text 988, or call 911 in an emergency.