Your First Therapy Session: What to Expect and How to Feel Comfortable

Going Into Therapy: What to Expect From Your First Session

So, you’ve booked your first therapy session. That’s a huge step—congrats! But if you’re feeling a little nervous, you’re not alone. It’s completely normal to wonder, What will I talk about? Will my therapist judge me? Is it going to be awkward?  Let’s break it all down so you can walk in feeling prepared and confident.

Therapy 101: What Is It Really Like?

Before we get into the details of your first session, let’s talk about therapy in general. Therapy isn’t about lying on a couch while someone silently takes notes. It’s a conversation—a place where you can talk openly, be yourself, and work through whatever’s on your mind with a trained professional. No pressure, no judgment, just support.

What therapy is NOT:

• A place where you’ll be forced to talk about things you’re not ready for

• A one-size-fits-all experience

• A quick fix (healing takes time!)

What therapy IS:

• A safe, confidential space

• A partnership between you and your therapist

• A tool to help you understand yourself better

What to Expect in Your First Therapy Session

1. A Warm Welcome (Even If It’s Virtual)

   Whether you’re meeting in person or online, your therapist will likely greet you in a warm and friendly way. Their goal is to help you feel comfortable, not to interrogate you!

2. Some Paperwork (But Not Too Much)

   Most therapists will start with some intake paperwork (maybe you filled it out before the your initial session), which might include:

   • Basic personal info

   • Insurance/payment details (if applicable)

   • A confidentiality agreement (therapy is a safe space!)

   • A short questionnaire about your mental health

3. A No-Pressure Conversation

   Your first session is mostly about getting to know you. Your therapist might ask:

   • What brings you to therapy?

   • Have you been to therapy before?

   • What are you hoping to get out of this?

   But don’t worry—you don’t need to have all the answers. It’s okay to say, I’m not sure or I just know I need support.  Your therapist is there to guide the conversation.

4. Setting the Tone for Future Sessions

   Your therapist might explain their approach and what you can expect moving forward. If you have any questions—about their style, how often you should meet, or anything else—this is the time to ask!

Common Therapy Myths (and the Truth)

Let’s bust some common therapy myths that might be making your nervous:

How to Make the Most of Therapy

1. Be Honest (Even If It’s Hard!)

   Your therapist can only help with what they know. If something feels uncomfortable, it’s okay to say so. Therapy works best when you’re open about your thoughts and feelings.

2. Give It Time

   The first session might not feel life-changing, and that’s okay! Progress takes time. Stick with it and give yourself grace.

3. Ask Questions

   Want to know more about your therapist’s approach? Curious about a technique they use? Ask! Therapy is a two-way street, and your comfort matters.

4. Remember: There’s No “Right” Way to Do Therapy

   Some people talk a lot, some take time to open up. Some cry, some don’t. There’s no perfect way to “do” therapy—just be yourself.

Final Thoughts: You’ve Got This!

Starting therapy is a brave step toward caring for your mental health. It’s okay to feel nervous, but hopefully, now you know what to expect. Your therapist’s job is to make the process as comfortable as possible—so take a deep breath, walk in (or log in), and know you’re in a safe place.

Got questions? Thinking about booking your first session? Click the button below to reach out! Therapy is here to support you—no pressure, no judgment, just a place to start feeling better.

What to Look for in a Therapist

Finding the Therapist for You

Finding the right therapist can be a bit like dating—it takes time, patience, and a bit of trial and error. It’s not a one-size-fits-all situation, and what works for one person might not work for another. But don't worry! I'm here to help you navigate this process. Let's break down where to start, what to ask, and what qualities to look for in a therapist who’s right for you.

Where to Find a Therapist

Online Directories

The first step in finding a therapist is knowing where to look. There are a few common directories you can search, like Psychology Today and TherapyDen. Both sites are very user-friendly. Just type in your city, and voilà, a list of therapists in your area appears. You can see their photos, read their bios, and get an idea of their specialties and backgrounds. It’s a great way to see your options and start narrowing down your choices.

Local Agencies and Universities

If you’re looking for more affordable options, many local agencies offer low-cost counseling services. For example, in Orange County, the Irvine Community Counseling Center run by Pepperdine University is a fantastic option. They work on a sliding scale, meaning the fee is based on your income, which makes therapy more accessible.

Referrals from Doctors and Friends

Don’t underestimate the power of referrals. Your primary care doctor often has a network of therapists they trust and refer patients to regularly. Friends and family members can also be a great resource. If they’ve had positive experiences with a therapist, it might be worth checking that therapist out.

Shopping Around and Making Contact

Read Profiles and Websites

Once you’ve identified a few potential therapists, it’s time to do a little more digging. Read through their profiles on Psychology Today or their websites. This can give you a better sense of their approach and whether they might be a good fit for you. Pay attention to how they describe their practice and their specialties.

Initial Phone Calls

After narrowing down your options, reach out to the therapists who stand out to you. Most therapists offer a free phone consultation. Use this time to ask important questions like:

• What is your educational background?

• Where did you go to school?

• What are your credentials?

• Do you accept my insurance?

• What is your approach to therapy?

This initial conversation can help you get a feel for the therapist’s personality and whether you might click with them.

Qualities to Look for in a Therapist

building trust and rapport

The relationship between you and your therapist is crucial. You need to feel comfortable and safe to open up about your thoughts and feelings. Trust and rapport don’t develop overnight, but you should get a sense during the first session if the potential for a good relationship is there. If you don’t feel a connection right away, give it a few sessions to see if things improve.

Flexibility in Approach

Therapy isn’t a one-size-fits-all situation. A good therapist should be flexible in their approach, tailoring their methods to fit your unique needs. This might involve integrating different therapeutic techniques and interventions to find what works best for you.

Relevant Experience and Specialties

Check the therapist’s specialties and areas of expertise. If you’re dealing with anxiety, find a therapist who specializes in anxiety disorders. If you’re seeking help for relationship issues, look for someone with experience in couples therapy. The more aligned their expertise is with your needs, the more effective the therapy is likely to be.

Finding the Right Fit

Take Your Time

Finding the right therapist can take time, and that’s okay. Don’t rush the process. It’s important to find someone who you feel comfortable with and who understands your needs. Remember, it’s perfectly fine to switch therapists if you feel like the first one isn’t the right fit.

Listen to Your Gut

Trust your instincts. If something doesn’t feel right, it’s okay to keep looking. Therapy is a personal journey, and you deserve to work with someone who makes you feel supported and understood.

Keep an Open Mind

Sometimes, the therapist you click with might not be who you expected. Keep an open mind during your search. You might be surprised by who you connect with and who helps you the most.

Embrace the Journey

Finding the right therapist can feel overwhelming, but it’s a journey worth taking. With these tips in mind, you’re well-equipped to start your search. Remember to be patient, trust your instincts, and don’t be afraid to shop around until you find the right fit. Therapy can be a transformative experience, and having the right therapist by your side makes all the difference.

What is the Difference Between a Psychiatrist, Psychologist, Therapist and Life Coach?

The Different Titles for Mental Health Professionals & What They Mean

If you are looking into receiving mental health, it can be really confusing. Whether you are researching on your own or your doctor is giving you recommendations and referrals, there are a lot of different words and terms thrown out there and it can be confusing and frustrating. This is a more technical blog than I typically write, but my goal for this blog is to lay out the different titles you might hear when it comes to mental health professionals in an easy way for you to understand, so you can find out which will best fit your needs! 

What is a psychiatrist?

Let’s start with a psychiatrist. To put it simply, a psychiatrist is a doctor. They have their PhD and went to medical school to specialize in diagnosing and treating mental illness. When it comes to schooling, a psychiatrist attends medical school, does one year of medical internship and then three years of residency before taking their licensing exams. A psychiatrist is able to prescribe medication to help treat anxiety, depression, etc. Typically, you aren’t going to see a psychiatrist once a week like you will with a therapist or psychologist. Most likely, you were referred to a psychiatrist for medication purposes and their job is to prescribe and monitor. How often you see a psychiatrist is really up to them and what they think is appropriate for you and the medications you are taking. 

What is a psychologist?

Now onto a psychologist. The main difference between a psychologist and a psychiatrist is prescribing medication. A psychologist didn’t go to medical school and can’t prescribe medication. A psychologist and a therapist are actually very similar. Psychologists typically spend longer in school as they have a doctorate degree. In the doctorate program, assessment, research and teaching are focused on heavily. A lot of government jobs like the prison system require a doctorate degree in order to gain employment. In the state of California, Psychologists work under the Board of Behavioral Sciences. The Board of Behavioral Sciences is responsible for licensing and enforcing ethical standards. Individuals striving to become a psychologist have to complete a certain amount of hours and have a certain amount of supervision hours before they can take the licensing exams. People interested in receiving services from a licensed psychologist can verify their license through the Board of Behavioral Sciences as well as report any problems they have had with a psychologist. Psychologists typically see client’s once a week and specialize in a wide variety of mental health topics. 

What is a therapist?

Again, a therapist is very similar to a psychologist. The difference is a therapist does not have to have a doctorate degree, but they can. However, a therapist does have to have a master’s degree. When it comes to therapists you might hear the terms Marriage and Family Therapist (MFT) and Licensed Professional Clinical Counselors (LPCC). When you hear the words marriage and family therapy, you probably think they only specialize in marriage and family and the LPCC specialize in everything else. This is what I thought when I first started in the field, but it’s actually incorrect. Those terms are essentially the degrees the professional has obtained. An MFT is trained in all areas of mental health from substance abuse to marriage, and can have a wide range of clientele. Same goes for an LPCC. Therapists typically see clients once a week and focus on a broad range of issues, just like psychologists. Another similarity is that therapists work under the Board of Behavioral Sciences just like psychologists. They also have to perform a certain amount of hours and they have to have to have a certain number of supervised hours. Just like psychologists, therapists are held to a very high ethical standard and have to take a law and ethics exam in addition to the licensing exam.   

What is a life coach?

Finally, we have a life coach. A life coach focuses less on the past and focuses heavily on the future. Life coaches are very goal oriented and support, encourage and educate their clients about the future and their goals. A life coach doesn’t have to have a specific degree and there are no licensing requirements. With that being said, there are a lot of great program certifications and training’s life coaches can take to learn more. 

Mental Health Takes a village 

My supervisor always talks about how it takes a village when it comes to mental health, and it is really so true. Psychologist and therapists work hand in hand and very frequently collaborate with psychiatrists. In addition to the titles I mentioned, mental health professionals also work closely with teachers, law enforcement, probation officers, social workers and more. It takes a team, which is what I think makes this field so cool. I hope I explained each title in the mental health world clearly and helped you decipher the differences between them all. If you have any further questions or comments regarding this topic, give me a call, I would love to hear from you!