Before you arrive
Most first sessions begin with a short intake: some basic paperwork covering your contact details, consent, and confidentiality. For telehealth, you will receive a secure link and may fill out forms online beforehand.
It is normal to feel nervous. Many people sit in the waiting room or log on with their heart racing. Your therapist expects this and will help you settle.
The conversation itself
The first session is mostly about getting to know each other. Your therapist will ask what brings you in, a little about your history, and what you are hoping to get out of therapy. There is no script you have to follow.
You are never required to share more than you are comfortable with. If a question feels like too much too soon, you can simply say so. A good therapist follows your pace.
You will also have space to ask questions about how the therapist works, what approach they use, logistics, and anything else on your mind. This is as much your interview as theirs.
Is it a good fit?
The relationship between you and your therapist is one of the strongest predictors of whether therapy helps. The first session is a chance to notice how you feel: do you feel heard, safe, and respected?
It is completely okay if it does not click. Many practices, including ours, offer a free brief consultation precisely so you can get a feel for fit before committing.
After the first session
By the end, you and your therapist will usually talk about next steps: how often to meet, what you might focus on, and any initial goals. You do not need to have it all figured out.
Give it a few sessions. The early weeks are about building trust and understanding; the deeper work follows once that foundation is in place.