What Happens During the First Therapy Session?

First sessions tend to feel bigger than they actually are. Most people arrive carrying some mix of relief, nervousness, and uncertainty about how much to share. All of that is normal — and there's nothing you need to perform or prepare.

A first session is largely a conversation. Your therapist will usually ask what brought you in, what's been weighing on you lately, and what you'd like to be different. They'll often ask some context questions about your background, relationships, physical health, sleep, and any prior experience with therapy or medication. You're always welcome to share at the pace that feels right.

Expect a little paperwork on the front end — consent forms, privacy notices, and a brief intake questionnaire. Most of that is completed before the session so the time together can focus on you. Sessions are typically 45 to 55 minutes; the first one sometimes runs slightly longer.

Toward the end, you and your therapist will usually talk about a rough plan: how often to meet, what to focus on first, and whether the fit feels workable for both of you. It's completely okay to take a session or two before deciding whether the relationship feels right — therapists expect that, and a good one will welcome the conversation.

If you're preparing for a first appointment with us, you don't need to bring anything specific — just yourself. We'll handle the paperwork ahead of time and make sure you know how to reach the office or join your telehealth session.