What Is a First Session of Therapy Like?

If you’re thinking about starting therapy, first of all—welcome. Reaching out for support takes courage, and we know how big that first step can feel. One of the most common questions we hear from new clients is:

“What should I expect in my first session?”

The good news? You don’t need to have it all figured out. Your first therapy session is simply a starting point—a chance for you and your therapist to get to know each other and begin building a relationship based on trust, safety, and understanding.

Here’s what typically happens during that first session at our Los Angeles group practice:

1. Getting Oriented and Comfortable

We’ll start by welcoming you, whether we’re meeting in person or online. If it’s in-person, we’ll show you around the office a bit. If it’s virtual, we’ll make sure the tech is working and that you’re settled in a quiet, private space.

Then we’ll briefly review a few practical things:

Confidentiality and what it means
The therapy process and what to expect
Any questions you have about how we work

This part usually takes just a few minutes, but it’s important—we want you to feel informed and empowered from the start.

2. Why You’re Here

Next, we’ll talk about what brought you in. Don’t worry about saying the “right” thing—just speak from the heart. Some clients come with a clear issue (like anxiety, depression, or relationship conflict), while others just know they’re not feeling like themselves and want help sorting things out.

We may ask:

What’s been going on lately?
How long have you been feeling this way?
What do you hope to get out of therapy?

Again—there’s no pressure to have perfect answers. This is about starting a conversation, not filling out a test.

3. Getting to Know You

We might also explore some background, like:

Family and relationship history
Your support system
Medical or mental health history
Any past experiences with therapy (good or bad)

Don’t feel too pressured to disclose everything in this initial session. We will most likely use the first few sessions to come back to some of these topics.

4. Setting Initial Goals

By the end of the session, we’ll begin identifying what you want from therapy. This might be:

Learning tools to manage stress
Understanding why you feel stuck
Improving communication in your relationship
Processing grief, trauma, or life transitions

These goals can evolve over time. Therapy is a collaborative process, and you’re in the driver’s seat.

5. How It Ends

We’ll talk about next steps, including:

How often we’ll meet (typically weekly to start)
Whether we’re a good fit, or if a different therapist in the practice might better match your needs
Any questions you have before moving forward

Most people leave the first session feeling relieved, heard, and surprised by how natural it feels to talk to someone who’s fully there for them—without judgment.

Final Thoughts

It’s completely normal to feel nervous before your first therapy session. But once you arrive—whether it’s in person or online—our job is to help you feel safe, seen, and supported. Therapy isn’t about fixing you. It’s about walking with you as you learn more about yourself and grow in the ways that matter most to you.

If you’re ready to get started, we’d be honored to be part of your journey reach out to us. Ready to get started? Book a consultation.

Starting Therapy? Here's What Your First Session Will Be Like