What to Expect in Your First Therapy Session

Starting therapy can feel like a big step. Whether you're feeling nervous, uncertain, or simply curious, knowing what to expect in your first therapy session can help ease some of that uncertainty. Here's what typically happens when we meet at Thinking Hour for the first time.

You’re in Control: This Is Your Space

Your first session is all about you. It’s your opportunity to share what you feel is important about your life, struggles, and goals. You set the pace, and nothing is off-limits unless you want it to be. This session allows you to speak freely and help me understand your world — as you see it.

We Start Where You Are

We might begin by focusing on your present difficulties — what brought you here, what feels hard right now. If you feel comfortable, we may gently begin exploring your past experiences and key relationships, noticing how they might be influencing your present.

Connecting Past and Present

Therapy involves starting to see links between your past and your current experiences. These connections aren’t always obvious at first, but even in the first session, insights can emerge. Together, we may begin to notice patterns that help make sense of how you’re feeling now.

insight and Curiosity Often Arise Early

Many people find that their first session brings moments of insight — a fresh way of seeing themselves or their situation. This often sparks curiosity and a desire to explore further. It’s the beginning of meaningful self-understanding.

Building the Foundation for Change

Your first session sets the tone for what’s to come. Therapy is a space where you gradually build your capacity to reflect, think deeply, and understand how different parts of your life are interlinked. Over time, this work strengthens your ability to shape your life with awareness and intention.

Thinking about starting therapy?

Book your first free 15-min session with me and take the first step toward understanding and change.