Starting to see a psychologist can feel like a big step—one that comes with a mix of emotions, from hope to nervousness. If you’ve never been to therapy before, you might be wondering what the first session will be like. Will it be awkward? Will you have to share everything right away? Will the therapist judge you?
As psychologists, we understand your concerns, and we want to make your first session as comfortable and supportive as possible. Here is a rough outline of what you can expect in your first session:
1. A Warm Welcome and Paperwork
When you arrive, you will be greeted warmly by one of our admin team members who will give you paperwork to fill out (you'll also be offered a hot drink - take up the offer, they honestly do like making you a cuppa!). You also have the option to fill this out online (we have a link in our welcome email that details things like fees, sessions, our location etc.,). Once you fill that out you your psychologist will come out to say hello and then walk with you to the consulting room.
Initially you will discuss:
✅ Consent Forms & Confidentiality – You’ll review privacy policies, confidentiality rules, and how therapy works. Your psychologist will explain that, with a few legal exceptions (like immediate safety concerns), everything you share remains confidential.
2. Getting to Know You
The first session is all about understanding you and your history better and building a connection. Your psychologist will likely ask open-ended questions such as:
· What brings you to therapy?
· Have you been in therapy before?
· What areas of your life feel challenging right now?
· What are your hopes for therapy?
This is your time to share as much or as little as you feel comfortable. There’s no pressure to dive into everything at once— go at your pace. You also don’t need to have an itemised check list of all the different concerns you may have or feel pressure to know the answer to all of these questions. Psychologists are trained to ask the right questions to get to know you better.
3. Setting Goals & Expectations
Once you’ve shared some background, your psychologist will help you clarify what you’d like to gain from therapy. Some clients seek relief from anxiety or depression, while others want to improve relationships, heal from past trauma, or develop better coping skills. Your therapist may also introduce their approach (e.g., cognitive-behavioral therapy, EMDR, mindfulness-based therapy) and explain how they typically work with clients. If something doesn’t resonate with you, therapy is a collaborative process—you can always discuss what feels right for you.
4. Addressing Any Questions or Concerns
It’s completely normal to have questions in your first session. You might wonder:
❓ How often should I come to therapy?
❓ How long will therapy take?
❓ What if I don’t know what to say?
❓ How do I know if this therapist is the right fit for me?
Your psychologist will answer these questions and help you feel more confident about the process. If at any point you feel that another person might be a better fit, that’s okay too—finding the right match is important. We are lucky at Psyche MHC to have a number of clinicians you can see.
5. Wrapping Up & Next Steps
Before the session ends, your therapist will check in with you about how you’re feeling. They might suggest:
· A brief reflection exercise or coping tool to try before the next session.
· Scheduling your next appointment.
· Any resources (books, worksheets, or journaling prompts) that might be helpful.
Final Thoughts: You’re in a Safe Space
Starting therapy takes courage. Whether you’re seeking guidance for a specific challenge or simply exploring your thoughts and emotions, know that you’re not alone. You psychologist is here to support you.
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