What Happens in the First Therapy Session?
Author: Angela Holmes-Cruz, LMHC
Starting therapy can sometimes feel a little awkward when you have no idea what to expect.
Do you just sit down and start talking? Are you supposed to tell your whole life story? What if you don't know where to start?
The good news is that you don't need to show up with anything prepared.
The First Session Is Usually About Getting to Know You
Your first therapy session is probably going to be a little different from a typical session moving forward.
Your therapist will probably ask questions about what brought you in, what's been going on recently, and what you'd like to get out of therapy. You may also talk about things like your relationships, family history, previous experiences with therapy, or anything else that helps give some context to what you're experiencing now.
You don't have to cover everything the first session.
There will be plenty of time.
What If I Don't Know What to Say?
This is more common than people probably realize.
You can literally start with:
"I don't really know where to begin."
That's enough.
I've noticed that sometimes people come into their first session feeling like they need to explain everything perfectly so their therapist will understand them, and you don't.
Part of my job as a therapist is asking questions, noticing connections, and helping guide the conversation when you aren't sure where to go next.
You Can Ask Questions Too
The first session isn't only about your therapist getting to know you.
You're also getting a feel for them!
You can ask about how they approach therapy, what sessions might look like, or anything you're unsure about. You may also start talking about what you'd like to work on together.
You don't have to leave your first session with everything figured out.
What About EMDR?
If you're interested in EMDR, you won't jump straight into processing a difficult memory during your first appointment.
EMDR includes history-taking and preparation before the processing phases begin. Your therapist will spend time getting to know you, understanding what you're hoping to work on, and making sure there is enough preparation in place before moving forward.
Final Thoughts
Your first therapy session doesn't need to be perfect, I promise you.
You don't need the right words, a list of goals, or a perfectly organized version of your story.
You can just show up and start wherever you are.
If you're looking for therapy or EMDR therapy in Sarasota, FL, or online therapy throughout Florida, you can schedule a consultation to see whether working together might feel like a good fit.