What to Expect in Your First Therapy Session

Starting therapy is a big step—and if you’re reading this, you might be feeling a mix of hope, nervousness, and maybe even a little uncertainty. This is completely normal.

Whether you’re coming in for individual therapy, couples counselling, or co-parenting support, I want you to know that your first session isn’t about having all the answers—it’s about creating space to begin.

As a therapist, my goal is to offer a space that feels grounded, non-judgmental, and centered on you.

So, what actually happens in that first session?

Here’s what you can expect:

1. Getting Comfortable

We’ll begin by getting to know each other. I’ll ask a few general questions—why you reached out, what’s been going on for you lately, and what you hope to gain from therapy. You don’t have to have it all figured out. Sometimes, just showing up is the biggest act of self-care.

You’re also welcome to ask me any questions you have about the process. Therapy works best when it feels like a good fit on both sides.

2. A Collaborative Conversation

This first session is a conversation, not an interrogation. You can share as much or as little as you feel ready to. If there are topics that feel too sensitive to talk about right away, that’s okay. We move at your pace.

Together, we’ll begin identifying what you want to work on and how we might get there—whether that’s navigating a difficult transition, improving your relationships, or finding more clarity within yourself.

3. Setting the Foundation

I’ll walk you through the structure of therapy, confidentiality, and how sessions work (including options for in-person or virtual if you're across BC). We’ll also talk about frequency—some people come weekly, others biweekly or monthly—and what feels right for you.

If you’re coming in as a couple or co-parents, we’ll outline what to expect in joint sessions, how we’ll manage differing perspectives, and ways to support productive communication.

4. No Pressure to Be “Perfect”

You don’t need to prepare a speech or have the “right” words. You just need to be yourself. There’s no judgment here—only curiosity, care, and support.

I know that taking this first step can be vulnerable. My intention is always to meet you where you are.

Moving Forward

By the end of the session, we’ll check in about how things felt for you and whether you’d like to continue. There’s no pressure either way.

If it feels like a good fit, we’ll book your next session and begin shaping a path forward together.

Final Thoughts

Therapy is a place to be seen, heard, and supported. It’s not about fixing you—it’s about understanding you, holding space for what’s hard, and helping you move toward something more grounded and true.

If you’re ready to take that step, I’d be honoured to walk alongside you.