What to Expect at Your First Therapy Session

Thinking about starting therapy can feel exciting — but let’s be honest, it can also feel a little nerve-wracking. You might be wondering: What do I even talk about? Will it feel awkward? Am I supposed to have everything figured out beforehand?

If that sounds familiar, you’re not alone. Many people share these same questions before their first therapy session. The good news? You don’t have to show up with the “perfect” words, or even know exactly what you want to say. Your therapist is there to guide you, listen, and make the space feel safe and supportive from the very beginning.

A Warm Welcome

When you arrive (whether in person or virtually), your therapist will greet you, explain what to expect, and make sure you’re comfortable. This session is about starting to build trust — there’s no script, no judgment, and no pressure to get everything “right.”

The Intake Interview

Most first therapy sessions include an intake interview. Think of it as a structured conversation where your therapist gets to know you better. They may ask about:

• What brought you to therapy now

• Past experiences with stress, anxiety, or other concerns

• Your personal history, health background, or support systems

• What you hope to gain from therapy

This gives your therapist the context they need to support you. And remember: you get to decide what you’re ready to share.

Your first session is about getting to know you, not rushing you. Here are three things you can expect.

Open Conversation

Alongside the intake questions, there’s plenty of space for you to share what’s on your mind. Some people dive straight into current challenges, while others start with background or life events. Either way, your therapist will listen and ask thoughtful follow-up questions.

Collaborative Plan

Before wrapping up, your therapist will talk with you about your goals. These could be big (like learning to manage anxiety) or more immediate (like finding better ways to handle work stress). Together, you’ll begin sketching out a plan for future sessions.

A Gentle Reminder

Therapy isn’t only for moments of crisis. It’s also a preventive tool that strengthens resilience and supports overall wellness. If you’re still wondering why therapy is worth treating like your annual physical, check out our post on why mental health check-ups matter.

Ready to Begin?

Your first therapy session is the beginning of a partnership — one that’s focused on helping you feel more balanced, supported, and prepared for life’s ups and downs.

Schedule your first session today with Therapeutic Links. Our licensed therapists in DC, Maryland, and Virginia are here to support you every step of the way.