Starting therapy can feel intimidating—but knowing what to expect can make the first step easier.

1. It’s okay to feel nervous

Most people feel uncertain before their first session. You don’t need to come in with everything figured out. Your therapist is trained to guide the conversation and meet you where you are.

2. You’ll talk about why you’re here

This could be anything—from anxiety, stress, and relationship issues to just wanting someone to talk to. Be as honest as you feel comfortable.

3. Your therapist will ask questions—but there’s no “test”

Expect gentle, open-ended questions designed to understand your background and what you hope to get out of therapy. You’re in control of how much you share.

4. It takes time

Don’t worry if you don’t feel an immediate breakthrough. Trust builds over time, and progress isn’t always linear.

Think of the first session as a starting point—a small step toward better understanding and caring for your mental health.