Booking a first therapy session can feel like a big step. It helps to know that the first meeting is mostly about getting to know each other. You do not need to prepare a speech or know exactly what is wrong. Many people start with “I am not sure where to begin”, and that is a perfectly good start.
What you will usually talk about
- What brings you here. Your therapist will ask what made you reach out now, and what you would like to be different.
- Some background. Questions about your daily life, health, relationships, work or study, and any support you have had before. You can say “I would rather not talk about that yet”.
- Confidentiality. Your therapist explains what stays private and the few legal limits, for example when someone may be at serious risk of harm.
- Practical details. How often to meet, session length, fees, cancellations and how to get in touch between sessions.
What to bring
- Any forms the practice sent you, completed if you can.
- Your insurance details if you plan to claim back fees.
- A short list of questions, or things you do not want to forget to mention.
- For an online session: a quiet, private space, headphones and a charged device.
Questions it is fine to ask
- How do you usually work, and which approaches do you use?
- What training and licence do you have?
- How will we know if therapy is helping?
- What happens if I want to take a break or stop?
It is normal to feel tired, relieved or a little unsettled after a first session. It is also fine to decide that a therapist is not the right fit for you. A good therapist will understand and may suggest someone else.
If you are in crisis or thinking about harming yourself, please do not wait for a therapy appointment. In the US, call or text 988 (Suicide & Crisis Lifeline) or call 911. Elsewhere, call your local emergency number.