What to Expect in Your First Therapy Session

Starting therapy can feel intimidating — especially if you have never done it before. You might be wondering what you will talk about, whether you will have to share everything right away, or if the therapist will judge you. These are completely normal concerns, and nearly everyone feels some version of them before their first session. The good news is that your first session is designed to be comfortable, low-pressure, and all about you.

It Starts with a Conversation

Your first therapy session is not a test. There are no wrong answers. In most cases, it is simply a conversation where your therapist gets to know you. They will likely ask about what brought you to therapy, a bit about your background, and what you are hoping to get out of the experience. You do not have to have it all figured out — "I just know something needs to change" is a perfectly good starting point.

Your therapist may also explain a little about how they work, what their approach looks like, and what you can expect from future sessions. This is your chance to ask questions too. Therapy is a partnership, and the first session is where that partnership begins.

You Are in Control

One of the biggest fears people have is that they will be pressured to talk about things they are not ready for. That will not happen. A good therapist follows your lead. You share what you are comfortable sharing, and the pace is up to you. Over time, as trust builds, you will naturally feel more comfortable opening up. There is no rush.

If something comes up that feels too heavy for a first session, it is perfectly okay to say so. Your therapist will respect that. The goal of the first session is not to solve everything — it is to start building a safe relationship where healing can happen over time.

What About the Practical Stuff?

Before your first session, you will typically fill out some intake paperwork. This covers basic information like your contact details, health history, and consent forms. At Bountiful Counseling, we handle this through our secure online portal so you can complete it from home before you arrive.

Sessions are usually 50 to 60 minutes. You can meet in person at our Bountiful office or through a secure telehealth video call — whichever feels more comfortable for you.

It Is Okay to Feel Nervous

Almost everyone feels nervous before their first session. That does not mean therapy is not for you — it means you are doing something new and brave. Most people feel a sense of relief after their first session. Just having someone listen without judgment can feel like a weight has been lifted.

Some people know exactly what they want to work on. Others just know they are struggling and need help sorting it out. Either way is completely fine. Your therapist is trained to help you find clarity, even when things feel unclear.

Is This Therapist Right for Me?

The first session is also a chance for you to see if the therapist feels like a good fit. Not every therapist is right for every person, and that is okay. Pay attention to how you feel during the session. Do you feel heard? Do you feel safe? Do you feel like this person understands you? These things matter more than any specific technique or credential.

At Bountiful Counseling, we offer a free consultation call before your first session so you can get a feel for the therapist and ask any questions you have. There is no commitment — it is simply a chance to see if we are the right fit for you.

Taking the First Step

The hardest part of therapy is often just getting started. If you have been thinking about it, that is already a sign that you are ready. You do not need to be in crisis to benefit from therapy. You just need to be willing to show up — and that first session is all about making that as easy as possible.

If you are ready to take that step, we would love to hear from you. Learn more about our therapy services, including individual therapy and couples therapy.