Starting therapy can feel both exciting and anxiety-provoking. Whether this is your first time seeking mental health support or you're returning to therapy after a break, it's completely normal to feel uncertain about what to expect in that first session.
As a Associate Licensed Counselor in Auburn, I want to demystify the process and help you feel prepared and confident as you take this important step toward improved mental health. Understanding what typically happens can ease anxiety and help you get the most out of your first appointment.
Remember: Every therapist has their own style, so your experience may vary slightly. Don't hesitate to ask your therapist about their approach if you have questions.
Your First Session Timeline
Most first therapy sessions last 45-60 minutes and typically follow this general structure:
Before Your Session (Preparation)
Steps to take before arriving at your appointment
In the days leading up to your appointment
What typically happens:
- Complete intake paperwork if provided in advance
- Gather relevant medical records or previous therapy notes
- Write down questions or concerns you want to discuss
- Reflect on what brought you to seek therapy
- Plan to arrive 10-15 minutes early
Session Beginning (10-15 minutes)
Getting settled and handling logistics
First 10-15 minutes of your session
What typically happens:
- Review and sign consent forms and policies
- Discuss confidentiality and its limits
- Review fees, insurance, and scheduling policies
- Address any initial questions about the process
- Begin building rapport with your therapist
Main Discussion (30-35 minutes)
The heart of your first session
Middle portion of your session
What typically happens:
- Share what brought you to therapy
- Discuss your current concerns and symptoms
- Review relevant personal and family history
- Talk about your goals for therapy
- Explore your support systems and coping strategies
Session Wrap-Up (5-10 minutes)
Planning next steps and closing
Final minutes of your session
What typically happens:
- Receive initial impressions from your therapist
- Discuss potential treatment approaches
- Schedule your next appointment
- Review any homework or between-session tasks
- Address final questions or concerns
What to Bring and How to Prepare
Required Documents
- Photo identification (driver's license or ID card)
- Insurance card (if using insurance)
- Completed intake forms (if provided in advance)
- List of current medications and dosages
- Emergency contact information
Helpful Information
- Previous therapy or psychiatric records (if applicable)
- List of questions or topics you want to discuss
- Recent medical exam results (if relevant)
- Timeline of when symptoms or concerns began
- Information about family mental health history
Personal Preparation
- Comfortable clothing (you'll be sitting and talking)
- Water bottle (some people get nervous and thirsty)
- Tissues (emotional discussions are normal)
- Notebook or phone for taking notes (if you prefer)
- Open mind and willingness to be honest
Addressing Common First Session Concerns
It's completely normal to feel nervous about your first therapy session. Here are some of the most common concerns I hear from new clients, along with reassuring responses:
"What if I don't know what to say?"
This is completely normal! Your therapist will guide the conversation with questions. You don't need to have everything figured out—that's what therapy is for. Even saying 'I don't know where to start' is a perfectly good beginning.
"I'm afraid I'll cry or get emotional."
Emotions are welcome and expected in therapy. Crying is a normal and healthy response, and therapists are trained to support you through emotional moments. There's no shame in showing your feelings.
"What if the therapist judges me?"
Professional therapists are trained to be non-judgmental and create a safe, accepting environment. They've heard many different stories and experiences, and their job is to support you, not judge you.
"I don't want to share everything right away."
You're in complete control of what you share and when. It's okay to start slowly and build trust over time. A good therapist will respect your boundaries and pace.
"What if we're not a good fit?"
Not every therapist is right for every person, and that's okay! The first session helps both of you determine if it's a good match. If not, your therapist can often provide referrals to colleagues who might be better suited to your needs.
Questions You Might Be Asked
While every therapist has their own style, here are some common questions that might come up in your first session. You don't need to prepare perfect answers—just honest ones:
About Your Current Situation:
- • What brought you to therapy today?
- • How long have you been experiencing these concerns?
- • What prompted you to seek help now?
- • How are these issues affecting your daily life?
- • What have you tried to address these concerns?
About Your Background:
- • Have you been in therapy before?
- • Any family history of mental health concerns?
- • Current medications or medical conditions?
- • Who are your main sources of support?
- • What are your goals for therapy?
After Your First Session
It's normal to have mixed feelings after your first therapy session. Here's what you can expect and how to process the experience:
You Might Feel:
- • Relief at having taken the first step
- • Emotionally drained (talking can be tiring)
- • Hopeful about the future
- • Uncertain about whether it's the right fit
- • Surprised by how comfortable you felt
- • Proud of yourself for prioritizing mental health
What to Do Next:
- • Reflect on how the session felt
- • Note any questions that came up afterward
- • Practice self-care (rest, hydrate, do something soothing)
- • Consider your comfort level with the therapist
- • Complete any homework or tasks if assigned
- • Decide whether to schedule a follow-up
Remember:
The therapeutic relationship builds over time. While some people feel an immediate connection, it's also normal if it takes a few sessions to feel completely comfortable. Give yourself permission to take it slow and see how things develop.
Starting Therapy in Auburn
Auburn offers a supportive environment for mental health care, with therapists who understand our unique community dynamics. Whether you're a student at Auburn University, a long-time resident, or new to the area, local therapists are familiar with the pressures and opportunities that come with life in Auburn.
Auburn-Specific Considerations:
- • Many therapists offer flexible scheduling for students and working professionals
- • Local therapists understand university culture and academic stress
- • Evening and weekend appointments are often available
- • Some practitioners offer telehealth options for convenience
- • Strong referral network among local mental health professionals
Ready to Take That First Step?
Starting therapy is a courageous act of self-care. Now that you know what to expect, you can approach your first session with confidence and openness. Remember, your therapist is there to support you, and this first meeting is the beginning of a collaborative journey toward better mental health.
If you're looking for a warm, professional environment to begin your therapy journey in Auburn, I'd be honored to work with you. I specialize in helping individuals navigate anxiety, depression, life transitions, and relationship concerns.