Feeling Nervous About Therapy? Here’s What to Expect and How to Prepare
The first session is often filled with anticipation and maybe even a little anxiety, which is completely normal. As someone who's been in your shoes and worked with many clients experiencing the same emotions, I can assure you that the first step is often the hardest—but it's also the most empowering. If you’re wondering what to expect in your first therapy session, let me offer some insights and tips to help you prepare for this crucial first step.
What to Expect in Your First Therapy Session
During your first therapy session, we will lay the foundation for what’s to come. This initial session is all about getting to know you, understanding your goals, and creating a safe space for you to express yourself. You can expect me to ask questions about your background, life experiences, and what brought you to therapy. My role is to listen, guide, and help you explore what’s going on in your life in a nonjudgmental way.
How to Prepare for Your First Therapy Session
If you’re wondering how to prepare for your first therapy session, start by giving yourself permission to be open and honest. This might sound simple, but therapy is a space where you can take off the mask you might wear in your everyday life. Some people like to jot down thoughts or concerns they want to bring up. If you’ve never been to therapy before, it might be helpful to think about why you’re seeking support and any goals you hope to achieve. Whether you’re dealing with specific stressors, trauma, or simply wanting to improve your mental well-being, being open with yourself will help you get the most out of therapy.
What to Talk About in Therapy
One of the most common questions I get is, “What should I talk about in therapy?” The short answer is: anything that’s weighing on you. There is no “right” or “wrong” topic. Some people start by discussing a specific issue, like anxiety, stress, or a recent life change, while others might feel unsure about where to begin. That’s okay. We’ll work together to uncover what’s most important to you, and if you don’t have a clear direction, I’ll help you identify themes to focus on.
It’s common to feel unsure about what to talk about in therapy. If you’ve been carrying a heavy emotional load, you might not know where to start. That’s perfectly fine—therapists are here to help guide the conversation. Your first session can cover anything from past trauma, current stressors, or even broader life themes like your sense of identity or personal values. This session is meant to be a judgment-free zone where you can share as much or as little as you’re comfortable with.
If something doesn’t feel quite right, or if you’re feeling a bit nervous, it’s okay to bring that up too. Therapy is about building trust, and being open about your feelings, even about therapy itself, can help foster that relationship.
What Does a Therapist Do?
You might be wondering, what does a therapist actually do? My role is to help you explore and process your emotions, gain deeper insights, and develop strategies for managing life’s challenges. Therapy is not about quick fixes, but rather about offering support, guidance, and tools that empower you to make meaningful and lasting changes in your life. After each session, I take time to reflect on our conversation and use that to shape future sessions based on your unique needs.
Beyond just listening, I provide thoughtful reflections, ask clarifying questions, and help you process your thoughts in a new way. Therapy is a collaborative experience, and my job is to help you make connections between your experiences, feelings, and behaviors, guiding you toward new perspectives and self-awareness.
Ultimately, our work together will be guided by your goals and progress. I’m here to walk alongside you, offering a safe, supportive space where you can grow, explore, and heal at a pace that feels right for you.
Your Therapy Journey Begins Here
Starting therapy is an important step in your mental health journey, and knowing what to expect in your first therapy session can help alleviate some of the anxiety you might feel. If you’re still unsure how to prepare for your first therapy session, just remember: come as you are. The beauty of therapy is that it’s tailored to you, and I’m here to support you every step of the way.
If you’re ready to begin, I encourage you to reach out. Whether it’s your first time or you’re returning to therapy after a break, we will work together to build a path forward that feels meaningful and right for you. At Untangled Minds, my goal is to provide you with a safe, supportive space where you can thrive.