What Happens in the First Session?

An inside look at the first therapy session.

Don’t let this therapy couch intimidate you.

The first session or ‘intake session’ can feel intimating. Am I going to feel comfortable? What am I going to have to talk about in therapy? Is my therapist going to even get my experience? What if I don’t like my therapist? I get it. You’re feeling uncertain, nervous, and maybe even skeptical about stepping into therapy. The first hello can feel awkward! Let’s break it down a bit to see if we can ease some of those incoming anxieties around stepping into the session.

The first session is meant to be an introduction. This gives your therapist an opportunity to hear more about you and learn more about what you’re wanting to work on. Honestly, this first session looks different for every therapist. Some therapist have a list of questions that they go through, while others take a more conversational approach.

Prior to your first session, you likely filled out some paperwork. While I know it feels tedious (and you may have skipped over the fine print) there is actually some useful information in there (like cancelation policies!). Your therapist will review the paperwork with you, giving you an opportunity to ask any clarifying questions.

In your first session with me, whether that’s in person (my office is in Monona, Wisconsin) or virtual, (anywhere in Wisconsin) it will start with introductions, followed by quickly going over paperwork. I like to give you an opportunity to ask any questions right away if you have any (maybe about how I work or about the process). From there I like to open up our session by looking at what brings you to therapy and what your goals are. I don’t want this to feel overly formal. I want you to feel comfortable in our session and I find that if it feels to formal or rigid, it can feel hard to open up. This first session is for us to get to know each other. Some people are ready to dive in, while for others, they need some time to warm up.

This session is at your own pace! While your therapist is guiding you to share more about yourself, you get to choose the pace. If something feels like too much or you’re not ready to talk about it, THAT’S OKAY! You can say that. I always encourage people to let me know if something is too much or if something isn’t working for them. You will likely talk about your family, your relationships, and the things that make life difficult (maybe it’s a job or your anxiety). The important thing to remember is that you choose the pace.

Before you know it, your session is over. As the therapist, I like to check in to see how everything is feeling. Some people leave the first session feeling unsettled after digging up vulnerable parts while others might feel a sense of relief. Both of these are normal. I might encourage you to take some deep breaths before leaving the session. No answer to the question, “how are you feeling” is wrong.

The first session can feel intimidating. It’s scary to walk in and be asked to be vulnerable. As you step in, know that you have power in therapy. I encourage you to practice therapy as a place of speaking up for yourself with someone who wants you to.

If you’re interested in starting therapy or have more questions about the process, feel free to schedule a consolation with me or reach out via email: kayla@woodfirecousneling.com.