What to Expect in Your First Therapy Session

Reaching out for therapy can be a big step, and it’s understandable if it feels intimidating or even scary. Especially if this is your first time, you might feel unsure about what to expect. I want to help you feel calm, comforted, and hopeful enough to take the next step. Therapy can be a safe space to unpack and explore your feelings at your own pace. Let’s talk about what might happen in your first session.

A Warm Welcome

When you arrive to a session, I will greet you warmly and invite you to settle in and get comfortable. Your first session is a gentle exploration of why you are here and where you are now. There is no need to share everything at once. If you feel a little (or a lot) nervous, know that that is perfectly normal. We will take things at your pace and meet you right where you are.

Starting Off with Ease

Before your first session, I’ll send you a link to complete your paperwork at your own pace. You can fill everything out ahead of time—on your phone, your laptop, whatever works best for your schedule. This means when we meet, we can focus fully on you, not forms. Our time together can begin with connection, not checkboxes.

How the First Session Flows

As a therapist, I approach things in a gentle and conversational way. There’s no rigid script that I follow. We simply have a conversation. Some questions I might ask you are:

• “How are you feeling as you come into today’s session?”
• “Before we begin, is there anything you’re holding onto that feels heavy?”

Often, I’ll ask if you’d like to take a few slow breaths together to settle into the moment. This helps create a sense of calm and presence before we begin. There’s no pressure—just an invitation to arrive as you are and ease into the conversation at your own pace.

Holding Space for All Your Feelings

Sometimes, when you finally allow yourself to slow down and receive support, big emotions rise to the surface. That’s okay. In fact, it’s more than okay — it’s human. Our sessions are a safe space for any and all feelings. You don’t have to hide them, explain them, or apologize.

If tears come, I’ll simply hold space with you. I won’t rush to “fix” anything or steer you away from what you’re feeling. Your emotions are valid, and they are yours.

If you feel overwhelmed, we can pause. We might explore simple grounding tools like breathing exercises you can use in daily life. But most importantly, I’ll meet you where you are. This time is for you, and we move at your pace.

You’re in Control

Everything we discuss in therapy is confidential. We’ll talk about that in your first session to make sure you fully understand. You are always in control of the pace of things. You are the expert on your own life—we work together.

Wrapping Up and Next Steps

As we wrap up the session, I’ll make sure to answer any questions you have. We’ll discuss next steps, including when your next session will be. If we talked about anything you can do at home, like practicing breathing exercises, we’ll review that together.

An Invitation to Take the Next Step

I know therapy can feel like a big step—but you deserve support too. I’m not only a therapist, I’m a mom who’s been there: navigating caregiving, overwhelm, and the challenge of making time for yourself.

If you're ready to explore support, I’d be honored to walk alongside you.

Schedule a free consultation so we can see if working together feels like a good fit.

Your story matters. You deserve a space to feel heard, seen, and supported.