Your First Therapy Session: What to Expect and How to Prepare
Starting therapy can bring a mix of emotions — curiosity, hope, and sometimes nervousness.
This page offers clear and trustworthy guidance to help you prepare for your first therapy session.
Whether you're beginning therapy for the first time or returning after a break, knowing what to expect can ease anxiety and help you feel more confident.
What Happens in Your First Therapy Session?
Your first therapy session is sometimes called an initial consultation or intake session.
Unlike the brief 15-minute free consultation (which is an informal opportunity to ask questions and assess fit), the first full session is a dedicated therapeutic space lasting 60 minutes at least.
Here’s what typically happens:
1. Warm welcome and introductions
2. Space to share your reasons for seeking therapy
3. Exploration of current challenges, emotions, and personal history
4. Clarifying your hopes and goals for therapy
5. Collaborative planning around frequency, session structure, and next steps
You’ll have the opportunity to ask any questions and get a sense of whether this therapist’s approach feels right for you.
Optional Assessments
Depending on your situation, your psychologist may suggest optional screening tools
(such as PHQ-9 or GAD-7) to help assess your emotional wellbeing. These are not diagnostic tests but may support our understanding of your needs.
Setting Expectations & Goals
Therapy is a collaborative process. During your first session, your therapist will help you:
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Identify the most pressing issues
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Clarify what you’d like to work on
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Understand how therapy might support your wellbeing and growth.
We’ll also talk about the structure of sessions, such as weekly or bi-weekly therapy, and whether short-term or longer-term support is recommended.
Your therapist’s role is to guide and support — not to judge or rush.
Tools We May Use to Support Your Therapy
Every client brings a unique story, and sometimes words alone aren’t enough to fully express or understand what’s going on. Depending on your needs, we may integrate helpful visual or interactive tools into your sessions to support clarity, insight, and emotional processing.
Some tools we might use include:
Digital whiteboards – to map out thoughts, patterns, or timelines visually
Therapeutic card decks – for identifying emotions, needs, or values when words feel stuck
- Concept illustrations – to explain psychological models (e.g. trauma responses, emotional cycles, attachment styles) in an accessible way
These tools are never one-size-fits-all. We only use them if they feel helpful for you — and we’ll always check in first to ensure they feel comfortable and relevant to your journey.
How to Prepare for Your First Therapy Session
It’s normal to feel unsure before the first meeting. Here are a few ways to prepare:
Reflect on what’s brought you to therapy — write down thoughts, emotions, or questions you want to explore.
Find a quiet, private space if attending online. Ensure you have a stable internet connection.
Allow yourself to show up just as you are. There’s no pressure to say everything at once.
What Happens After the First Session?
At the end of your session, you’ll review what’s been shared and decide together on next steps. You might:
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Book a next session
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Clarify session frequency or preferred language if not decided (English, Cantonese, Mandarin)
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Be recommended additional resources (e.g. Blog)