What to Expect From Your First Psychology Session
Increasingly, people are turning to therapy to support their mental health and overall well-being. Whether you’re feeling overwhelmed, dealing with a specific life challenge, or simply seeking greater clarity and self-understanding, reaching out to a psychologist can be a powerful first step. Still, the idea of going to your first session can feel a little daunting. What will happen? What should you say? And what if it feels awkward?
Understanding what to expect from your first psychology session can ease some of that uncertainty and help you feel more prepared and empowered as you begin this journey.
The Purpose of the First Session
The first session—often called an initial consultation or intake—is mainly about getting to know you. Your psychologist will ask questions to understand what’s been going on in your life, what challenges you’re experiencing, and what support you’re hoping for. It’s also a chance for you to get to know them and ask any questions you might have about how therapy works.
They’ll usually start by explaining a few key things, like confidentiality (what’s private and what might need to be shared), the structure of future sessions, and any practical details like scheduling or fees. This helps set the foundation for a safe and respectful working relationship.
Sharing Your Story
You’ll likely be invited to talk about why you’ve come to therapy. Some people arrive with a clear issue they want help with—like panic attacks, work stress, or a recent loss. Others may simply feel stuck, disconnected, or unsure why they’re struggling. Whatever your reasons, they’re valid. You don’t need to have everything figured out or explained perfectly. Therapy is a space where you can start exploring and making sense of your thoughts and feelings at your own pace.
You might also be asked about your background, including things like your family relationships, physical health, work or study life, and any previous experiences with therapy. These questions help your psychologist understand you in context and begin to see the bigger picture.
Every Psychologist Works a Bit Differently
One thing to know is that different psychologists may have different styles of working. Some are more structured, using specific techniques or therapies, while others take a more open and conversational approach. You might spend more time exploring past experiences, or you might focus on developing coping strategies for the here and now.
It’s about finding what works for you. If you’re curious about your psychologist’s approach, you can absolutely ask them. Therapy should feel like a collaborative process.
Finding the Right Fit
Just as important as the techniques your psychologist uses is the connection you feel with them. That sense of trust and comfort is known as the therapeutic relationship, and it plays a big role in how effective therapy can be.
It’s completely normal if you don’t click with a psychologist right away. Sometimes it takes a few sessions to feel settled, but other times you might just get the sense that it’s not the right fit—and that’s okay. Therapy works best when you feel heard, understood, and safe. Don’t be afraid to speak up if something doesn’t feel good. A good psychologist will respect your honesty and support you in finding the right care.
Looking Ahead
By the end of your first session, you might begin to explore what your goals for therapy could be. These don’t need to be fully formed—often, they evolve over time—but identifying what you hope to gain can help shape the work ahead.
Your psychologist might suggest a general plan for how therapy will look going forward, including how often you’ll meet and what you might focus on. Some therapists work weekly, others fortnightly. Some may recommend a set number of sessions, while others take a more open-ended approach.
Tips for Your First Session
Bring a few notes: If there are things you want to talk about or questions you want to ask, jot them down beforehand so you don’t forget.
Be yourself: There’s no need to prepare a script. Come as you are—therapy is a space where you don’t have to perform or have all the answers.
Give it time: It’s normal to feel a bit unsure at first. Therapy is a process, and it often takes time to build trust and see changes.
Speak up: If something isn’t sitting right—whether it’s how sessions are structured or how you’re feeling about the work—your feedback matters. Therapy should be a space where your voice is heard.
Final Thoughts
Your first psychology session is the start of a journey—one that’s about understanding yourself more deeply, learning new ways to cope, and creating lasting change. It’s okay if you feel nervous, and it’s okay if you don’t have all the words yet. All you need to do is show up and be open to the process.
And remember: if the first psychologist you meet with isn’t quite right for you, that doesn’t mean therapy won’t work. Finding the right fit can take time, and that’s a perfectly normal part of the journey.
References
Hill, C. E., Knox, S., & Pinto-Coelho, K. G. (2018). The first sessions of psychotherapy: A conceptualization, review of the process and outcome literature, and recommendations for practice. British Journal of Clinical Psychology, 57(3), 371–387. https://doi.org/10.1111/bjc.12172
Horvath, A. O., Del Re, A. C., Flückiger, C., & Symonds, D. (2011). Alliance in individual psychotherapy. Psychotherapy, 48(1), 9–16. https://doi.org/10.1037/a0022186