New to therapy? You’re not alone. Starting therapy can feel like stepping into the unknown. If you’ve never had a session before, you might wonder: What will we talk about? Will I have to share everything? What if I get emotional or tearful?
These are normal thoughts and concerns to have. As a psychologist based in Gillingham, Kent, I’ve supported many people through this first step. This guide will walk you through what to expect in your first therapy session.
1 – No Need to Come Prepared
There’s no script. You don’t need to have your story straight or know exactly what to say.
The first session is a space for exploration. We’ll look at what’s been on your mind, what brings you to therapy now, and how we might work together. You can arrive with a list of things to talk about—or simply say, “I’m not sure where to begin,” and we’ll take it from there.
Therapy is a process, not a performance.
2 – We’ll Cover Some Key Questions
We’ll gently explore:
- What brought you here and why now
- How you’ve been feeling emotionally and mentally
- Any recent or ongoing life events
- Your hopes and expectations for therapy
You are always in control of what you share. There’s no expectation to dive deep into personal history before you’re ready. This session is about understanding you, not rushing you.
3 – We’ll Talk About Confidentiality
Everything you share in therapy is kept private, with a few legal exceptions (such as risk of harm). I’ll explain what confidentiality means in plain terms, so you feel informed and safe right from the start.
Trust and safety are essential foundations of any therapeutic relationship.
4 – Therapy Is a Two-Way Process
The first session is also for you to ask questions. It’s a chance to get a feel for how I work and whether the space feels right for you.
Therapy works best when it’s built on mutual understanding and respect. If something doesn’t feel quite right, that’s okay to acknowledge, finding the right fit is important.
5 – It’s Normal to Feel Emotional or Unsure
Some people leave their first session feeling lighter. Others feel uncertain, exposed, or tired. All of these responses are normal.
Therapy is a safe place to be human. You don’t need to “get it right.” The fact that you’ve taken this first step is a powerful act of self-care and courage.
Ready to take the first step?
I offer a free 15-minute consultation for those considering therapy in Gillingham, Kent or online. There’s no pressure, just a chance to see if we’d work well together. Contact us today to book your consultation.
