What to Expect in Your First Therapy Session?

It is normal to feel nervous about your first therapy session, you might be thinking ‘where do I even start?’, ‘this person will never understand what I am going through’, ‘what if they judge me’, or ‘there is too much to work on’. 

This is all normal to think and I want to reassure you that we will navigate the session in a way that feels the most comfortable for you. I can ask questions or you can start sharing, there is no right or wrong way. I take a non-judgmental and compassionate approach, while practicing humility because you are the only person that has lived in your shoes, and I deeply respect that I will never fully know how you feel. However I will meet you with empathy and listen to your story to understand the best I can and honour who you are. 

• We will go through confidentiality and informed consent. Before your first session you will be sent an intake form along with the confidentiality and informed consent form. We will speak through the importance and the standard of sessions being private and confidential to begin building a trusting therapeutic alliance. As well as reviewing the limits to confidentiality. We will also go through your rights as a client regarding informed consent because consent is ongoing, it is your time, and we use it how you want!
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• Reasons for beginning your therapeutic journey. We will speak about what brings you into therapy whether it be a traumatic event, unlearning life long patterns, stress at work or school, wanting to regulate the nervous system, or better relationships we will navigate whatever stressor is bringing you into the session.
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• Establishing goals. During our first sessions, I will check in about what goals you want to achieve with therapy, but to be clear, it is ok to come into the therapy room with no clear goals. It is my job to explore with you what you want to get out of therapy, either way you will be supported in your goals exploration. 
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• Reviewing your intake form and history. Sometimes this part of therapy takes place over a couple of sessions. This allows me to gain a holistic picture of who you are by gaining a deeper understanding of family history, physiological, psychological, cultural, and cognitive background to support in creating a well rounded treatment plan that is tailored to you. 

• ‍A safe nonjudgmental space to explore yourself deeply. You can expect some silences and pauses for reflection, open ended questions that you might not have an immediate answer to, and as the therapist I want to do my best to create a safe space for you to explore parts of yourself that can be painful. Sometimes safety can be a strong word and feel impossible to achieve, it can take time to feel comfortable and safe with a new person and that is ok! 
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• ‍A collaborative process between you and the therapist. We will work together to set goals, determine treatment, and explore solutions, rather than the therapist acting as an all-knowing expert. You are the expert of your own life, I will not have all the answers, but we will work together towards healing. Part of this is also practicing giving feedback, it will not hurt my feelings, I promise! It can feel scary, but if there is a part of therapy you did not like or something I said stuck with you (good or bad) we can explore that together. 
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• Healing is not linear. As much as all therapists wish we could make you feel better right away, usually the first couple sessions of therapy can surface uncomfortable emotions (which will get better with time), so you might leave the first sessions feeling sadness or discomfort, however discomfort is a part of growth and is a part of the healing journey. So be kind to yourself along the way, because even reading this article is a part of healing. 

This is a personal preference, sessions follow the same format as in-person sessions and virtual therapy can typically be more flexible for your schedule. Online therapy provides the same meaningful work that you would do in person only from the comfort of your own home. Some people find it easier to open up in their own space and be consistent with sessions. All virtual therapy is carried out through a secure private video platform which keeps your information confidential.

It’s okay if it feels strange at first, it’s new, as it would be with in person therapy. With time, you will build a trusting connection, the same standard of care as in-person therapy, and evidence based treatment to support you in your exploration, healing, and growth.

Taking the first step towards therapy is scary and daunting, this is a normal way to feel. I use humour, empathy, and compassion to make the journey towards self-exploration feel as comfortable as possible. If you feel like this resonates with you and you would like to explore therapy, book a free consultation here.