It is common to feel some anxiety, hesitation, or uncertainty before beginning therapy. Reaching out for support often requires courage and openness, particularly when you are unsure of what to expect. The first session is an important step in getting to know your therapist and beginning to understand how therapy can be helpful for you. The information below outlines what therapy generally involves, what to expect from an initial session, and answers to some frequently asked questions.

What to Expect from the First Session

The first session is primarily an opportunity to get to know one another and to set the foundation for your therapeutic work. Your therapist will begin by explaining the principles of confidentiality, including its limits (for example, in cases involving risk of harm or legal requirements).

From there, the session focuses on information gathering—learning about what brings you to therapy, your current difficulties, and your personal background. Equally important, your therapist will seek to understand who you are as a person: your strengths, values, relationships, and life context. Together, you will begin identifying goals for therapy and discussing how you might work toward them collaboratively.

When working with a psychologist, the initial sessions may have a more evaluative focus. This assessment phase can take one to two sessions and may include a structured understanding of your symptoms, history, and functioning. In some cases, a psychologist may provide a diagnosis to help clarify your experience and guide treatment planning.

By the end of the first meeting—or shortly thereafter—you can expect to have a clearer sense of what therapy will involve, what you hope to achieve, and how your therapist can support you along the way.

---

What to Expect from Therapy

Therapy is a collaborative process designed to help you better understand yourself, navigate challenges, and foster meaningful change. The therapeutic relationship is based on trust, respect, and confidentiality. Sessions provide a supportive and nonjudgmental space to explore your thoughts, emotions, and experiences, with the goal of improving well-being, coping skills, and overall functioning.

As psychologists and therapists, we draw on evidence-based approaches tailored to your unique situation, preferences, and goals. Therapy may involve developing new perspectives, learning strategies for managing stress or emotions, addressing underlying patterns, or working through specific life events. The pace and focus of therapy are individualized—your active participation and openness are key parts of the process.

---

Frequently Asked Questions

1. How long does therapy usually last?

The number of sessions varies depending on your goals, needs, and the nature of your concerns. Some people find benefit in short-term work (6–10 sessions), while others engage in longer-term therapy for deeper exploration or ongoing support. Your therapist will discuss this with you as therapy progresses.

2. How often are sessions scheduled?

Sessions are typically held every two weeks, especially at the beginning, to maintain continuity and momentum. Over time, the frequency may be adjusted based on your progress and preferences.

3. Do I have to continue after the first session? What if I don’t feel a connection with my therapist?

You are never obligated to continue therapy after the first session. It’s important that you feel comfortable and understood by your therapist, as the quality of the therapeutic relationship is a key factor in progress. If you don’t feel a good fit, you can discuss it openly—sometimes the therapist can adjust their approach, or they may help you find another professional who better matches your needs and style.

4. Is everything I say confidential?

Yes, confidentiality is a cornerstone of therapy. Your therapist will not share any personal information without your consent, except in rare situations where disclosure is legally or ethically required (such as risk of harm to self or others, or court orders). These limits will be reviewed with you at the outset.