What to Expect in Your First Therapy Session as an Adult

Starting therapy can feel like a big step and I want you to know, that’s okay. Maybe you’ve been thinking about it for a while. Maybe something recently pushed you to finally reach out. Whatever brought you here, your first session doesn’t have to be overwhelming.

Here’s the truth. You don’t need to come in with a perfect story or a neat timeline. You just need to come in as you are.

Let’s Slow Things Down…

The first session is really about connection not confession. You’re not going to be expected to share everything. We’ll take it slow. I’ll ask some questions to help us get a feel for what’s going on in your life, what’s feeling heavy, what’s keeping you stuck, or what you’re hoping might feel different.

It’s okay if you don’t have all the words yet. Therapy is a process of discovering them.

It’s Normal to Feel Unsure.

A lot of adults come into therapy feeling like they should’ve figured this out by now. Let me be clear. There’s no deadline for needing support. Life gets messy and pain doesn’t run on a schedule. If you’re here, it means something in you is ready to shift. That’s brave.

You Set the Pace.

You don’t need to go deep right away. Therapy isn’t about dragging out everything you’ve ever experienced. It’s about creating space where you feel safe enough to share, little by little. I won’t push and I won’t pry. We’ll move at your pace.

You’re Not Broken.

If there’s one thing I hope you feel after that first session, it’s this. You are not broken. You might be overwhelmed, tired, confused, shut down, but you’re still whole. You’re just carrying more than one person should have to carry alone.

And you don’t have to do it alone anymore.