Taking the first step towards therapy can be both daunting and empowering. It's important to remember that your therapist's primary goal during the first session is to make you feel comfortable, safe, and supported. Whether you're seeking support for mental health concerns, personal growth, or relationship issues, the first therapy session marks the beginning of a transformative journey towards healing and self-discovery. In this article, we'll explore what typically happens in a first therapy session and provide guidance on what to expect.

Building Rapport and Establishing Trust

The first therapy session is primarily focused on building rapport and establishing a foundation of trust between you and your therapist. Your therapist will greet you warmly, introduce themselves, and create a safe and welcoming environment for you to share your concerns and goals. They may ask questions about your background, personal history, and reasons for seeking therapy to gain a better understanding of your needs and experiences. 

As you go through your first session, you want to focus on how you feel with this person, is there a natural rapport and do you feel yourself relax over the course of the session, or does it feel uncomfortable throughout? Often your first therapist isn’t the right match, and there is no shame in switching to another therapist if it doesn’t feel right. 

Discussing Confidentiality and Boundaries

Your therapist will explain the principles of confidentiality and discuss the boundaries of the therapeutic relationship. They will emphasize the importance of confidentiality in maintaining your privacy and trust, while also clarifying any exceptions to confidentiality, such as instances where there is a risk of harm to yourself or others. Establishing clear boundaries ensures that you feel safe and respected within the therapeutic space.

Exploring Goals and Expectations

During the first therapy session, you'll have the opportunity to discuss your goals, expectations, and hopes for therapy. Your therapist will work collaboratively with you to clarify your objectives and develop a treatment plan that aligns with your needs and values. They may ask questions to help you articulate your goals more clearly and explore any barriers or challenges you may encounter along the way.

Sharing Your Story

A significant part of the first therapy session involves sharing your story and discussing the issues or concerns that have led you to seek therapy. Your therapist will listen attentively, without judgment or criticism, as you share your thoughts, feelings, and experiences. They may ask open-ended questions to encourage deeper reflection and exploration of your emotions and behaviors. Keep in mind that there is a lot to get through in the first session, so your therapist will likely ask you to elaborate more on your story in session two. On the other hand, if it feels necessary for you to go deeper in session one, your therapist might hold off on some of the other aspects of the first session in order to allow space for this. 

Gathering History 

Your therapist will likely ask some questions about your background, from family to intimate relationships to the history of the issue that is bringing you to therapy right now. The intent of these questions is to try to get a holistic view of you and what factors might be impacting your mental health today. This is an area that your therapist will want to give a lot more space in future sessions, but think of the first session as the Cliff notes version. 

Exploring Coping Strategies and Resources

Towards the end of the first therapy session, your therapist may begin to explore coping strategies and resources that can support you in managing your concerns and achieving your goals. They may offer psychoeducation on topics relevant to your concerns, teach you relaxation techniques or mindfulness exercises, and provide referrals to additional resources or support services if needed.

Setting Expectations for Future Sessions

Before concluding the first therapy session, your therapist will discuss logistics, such as scheduling future appointments, fees, and cancellation policies. They will also review what to expect in future sessions, including the therapeutic approach or techniques they plan to use, and how progress will be monitored and evaluated over time.

Embracing the Therapeutic Journey

It takes courage to step into a therapy room, and the first therapy session is a pivotal moment in your therapeutic journey, marking the beginning of a collaborative process of healing and growth. By building rapport, establishing trust, and clarifying goals and expectations, you and your therapist lay the groundwork for a supportive and transformative therapeutic relationship. Remember that therapy is a journey, and it's normal to experience a range of emotions as you navigate the process of self-discovery and healing. By embracing the therapeutic journey with openness and courage, you empower yourself to create positive change and cultivate greater well-being in your life.