Starting therapy can feel like stepping into the unknown. Many people arrive feeling nervous, unsure, or worried about what they’re “supposed” to say. Others feel relief, because they’ve finally taken a brave step toward getting support. All of these feelings are completely normal.
A first therapy session is not a test, an interrogation, or a place where you need to have everything figured out. Instead, it is a gentle starting point, a conversation designed to help you feel safe, understood, and supported.
Here’s what you can typically expect.
1. A Warm Welcome and a Chance to Settle In
The session usually begins with a simple check-in. We might talk about how your day has been, what brought you here, or what you hope therapy might offer.
There is no pressure to explain everything at once.
Many people begin with:
- “I don’t know where to start,”
- “I just know something isn’t right,” or
- “I’ve never done this before.”
And that is perfectly okay.
Therapy unfolds at your pace.
2. Exploring What Brought You to Therapy
During the first session, we lightly explore what has been going on for you. This may include talking about:
- Recent challenges,
- Ongoing struggles or symptoms,
- Important life events,
- Or simply a feeling you can’t quite put into words.
You never have to share more than you feel comfortable with.
Think of it as opening a window, not the whole door.
3. Understanding What You Need
Every client’s needs are different. Some want a space to talk freely. Others want tools and structure. Some want both.
In the first session, we begin to explore:
- What would make therapy helpful for you?
- How would you know it’s working?
- What do you hope might feel different in your life?
These questions help shape the direction of our work together.
4. Introducing How Therapy Works
I’ll talk through things like:
- Confidentiality and its limits,
- Session length,
- How often we meet,
- What my therapeutic approach looks like.
This isn’t just housekeeping, it helps build a foundation of trust and clarity. Therapy works best when we both understand the process and feel comfortable within it.
5. Beginning to Build a Relationship
Talking therapy isn’t only about techniques; it’s about connection.
The first session helps us sense whether we’re a good fit for each other.
You might pay attention to:
- Do I feel safe here?
- Do I feel listened to?
- Do I feel like I can be honest?
These feelings matter.
A strong therapeutic relationship often becomes the heart of healing.
6. What You Don’t Need to Worry About
Many people think they must:
✘ Have a perfect explanation
✘ Be emotionally controlled
✘ Say everything “right”
✘ Know exactly what they want
None of this is true.
The first session is an invitation, not an expectation. Your story can unfold gently, in layers, over time.
7. Leaving the Session
Most people leave their first session feeling:
- Lighter,
- Clearer,
- Surprised at how comfortable it felt,
- Or simply relieved that they started.
Sometimes emotions come up afterwards, that’s normal too. Therapy touches places we often keep tucked away.
A Final Reflection
Beginning therapy is an act of courage. It says, “I deserve support. I deserve space. I deserve to understand and heal.”
You don’t need to arrive perfectly formed or knowing exactly what to say. You just need to arrive as you are.
If you’re thinking about taking that first step, I’m here, ready to walk with you at your pace.
The Wing Project 
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