Posted on January 6, 2026

‎ Deciding to start therapy is a meaningful step, and it is completely normal to feel nervous about your first session. Many people wonder what they are supposed to say, whether they will be judged, or if their concerns are serious enough to bring to therapy. Others worry about becoming emotional or not knowing where to begin. These thoughts and feelings are very common.

The first session is designed to be low pressure and supportive. The goal is not to solve everything right away or to put you on the spot. Instead, it is an opportunity to begin understanding what has brought you to therapy and to help you feel comfortable starting the process. You are not expected to share everything at once, and there is no right or wrong way to show up.

If you are new to therapy or returning after time away, the first appointment can feel intimidating. Opening up to someone you have just met takes courage. It may help to think of the first session as a conversation and a chance to see if the therapeutic space feels right for you. It is an opportunity for us to get to know each other and for you to decide if this feels like a good fit.

Therapy begins with building trust and understanding. The first session is simply a starting point, and it is meant to meet you where you are.