Starting therapy is a huge step, and you might be curious about what to expect: how long sessions will last, or if it will feel a little awkward at first. These are all common thoughts, and we’re here to help you feel prepared and confident as you begin this positive journey!

These frequently asked questions are a great starting point to help you enter your first session with calmness and readiness. Remember, your therapist is there to support you every step of the way, and this first meeting is a wonderful opportunity to connect and set the stage for your growth.

Step into your first session with confidence

Should I bring anything with me to my first therapy session?

You don't need to bring anything specific! While some people find it helpful to bring a pen and paper for notes, it's completely optional. 

If your session is online, make sure you have a quiet, private space and a stable internet connection. If your session is in-person, plan to arrive 15 minutes early. This way you’re not arriving in a rush and you have time to find parking and locate the office, especially if it's in a large building complex.

What will my therapist and I cover in the first session?

Your first session is an opportunity for you and your therapist to get to know each other better. They'll likely ask questions about your background and what brought you to therapy. It's an open and supportive space, and whatever emotions arise are completely valid and welcome. Many people experience a range of feelings, and your therapist is there to meet you with understanding and acceptance. You won't be judged, and there's no "right" or "wrong" way to feel.

What type of questions will I be asked in the first therapy session?

Most therapists will start by asking about yourself, your family history, and anything specific that might’ve brought you to therapy. 

Some typical questions might include: 

• What brings you to therapy?
• Have you been to therapy before?
• What does a typical day look like for you?
• What are you hoping to get out of therapy?
• Are there specific skills or strategies you’d like to learn in therapy?
• Have you been diagnosed with any mental health conditions or received treatment in the past?

These questions help them understand your unique story and experiences. Think of it as a friendly conversation where you're building the foundation for a strong therapeutic relationship.

Can I bring a friend or family member with me if I’m nervous?

While some therapists may allow others to join, you should discuss this with your therapist in advance. That way, they can prepare for the session appropriately and ensure everyone feels comfortable.

How long is a therapy session?

Most initial appointments are typically between 45 to 50 minutes long. After this first meeting, you and your therapist can decide together on the ideal length for future sessions, which typically range from 30 to 60 minutes. Many people find it beneficial to schedule therapy appointments on a day with a lighter workload, allowing some time before and after to prepare and reflect. 

Depending on your therapists availability, it might also be helpful to schedule a few sessions out so you always have an appointment on the books.

If my therapist starts taking notes, should I be worried?

Not at all! In fact, note-taking is a necessary and incredibly valuable tool for therapists. They're gathering information to understand your journey better and ensure they remember all the important details. It's a sign of their dedication to providing you with the best possible support, not a cause for concern.

Will there be homework?

Sometimes, but there's no grading involved, so no need to worry! Many therapists offer "homework" as a way to extend your progress beyond the session. This may include practical activities such as breathing exercises, journaling, or other self-care practices tailored to your specific needs. It's all about empowering you with tools to support your well-being in between sessions.

Can I talk about medication with my therapist?

Most therapists are not licensed to prescribe medications, but they are excellent resources for connecting you with psychiatry providers who can.

If you're curious about medication, mention it to your therapist and they can guide you to the right support.

You’ve got this!

Taking the brave step into therapy for the first time is a truly powerful act of self-care and a deeply meaningful commitment to your personal growth. We hope you walk away from this guide feeling incredibly well-prepared, profoundly encouraged, and absolutely ready to embark on a life-changing journey through therapy.

Want more information?

Check out these additional resources:

• 5 Tips for Smooth Video Telehealth Sessions
• What's Right For You? Selecting In-Person or Online Therapy
• Co-what? Understanding Your Copay and Coinsurance