So, you have your first session coming up and aren’t sure what to expect. Or, you are considering starting therapy but the fear of the unknown is holding you back. Therapy can seem really ambiguous and what actually happens in a session isn’t talked about enough. We want to give you a glimpse into what the first session actually looks like, so you can feel more comfortable entering an already daunting time.

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Informed Consent

The very first step of the first session will be informed consent. Your therapist will explain how therapy will work, potential risks and benefits, your rights, logistics, and the limitations of confidentiality, so you can feel safe and understand what to expect. This process is a conversation, so you can ask any questions or share concerns. Your therapist will ask if this is okay with you, before continuing.

Breaking the Ice

The first session is the start of your therapeutic relationship–your therapist will want you to feel comfortable and natural, and might check in with how you’re feeling. If you’re feeling nervous, don’t be afraid to be honest, and your therapist will talk you through these nerves.

Sharing What Brought You to Therapy

Your therapist will likely ask you to share what brought you to therapy. Even if you filled out some pre-session paperwork, they will want to hear your story from you. They might ask what you’re hoping to get out of therapy, and whether you’ve been in therapy before. They might also ask for details about any current concerns, such as severity, duration, and when they started.

Talking About Past Experiences

Understanding your past and who you are is very important for your therapist to get a full picture of your life. They might ask about your family, friendships, romantic relationships, traumatic events, school, career, and history of mental health. They might also ask for any additional information that you find relevant.

Goal-Setting

After getting to know your story better, the two of you might start working together to set realistic goals, whether that’s reducing symptoms, improving relationships, building self-esteem, breaking patterns, understanding yourself better. Remember that these goals can change as you work together, and the two of you will continuously come back to them.

Logistics

Finally, your therapist will work with you to determine next steps. This might be how often you will meet, what day(s), virtual or in-person, how payment works, and how to contact them. Feel free to ask any questions that you have, or reach out if you think of anything after.

Final Takeaway

Starting therapy is scary, and we want you to feel comfortable going into your first session, knowing what to expect.

Think of the first session as starting to create a blueprint of your life, so your therapist can get to know you and your background a bit better. It’s also a time to work together with your therapist to define goals and how often to meet. This “intake” process might take a few sessions, so you might only get to a few of these things in the first session, and that’s okay–there is no rush. The first session is also a time to begin to build safety and trust.

Don’t feel pressure to go deep or share anything you aren’t ready to share in the first session–building trust takes time, and your therapist will go at your pace.

Here are some tips to get the most out of therapy.

If you’re ready to start, we’d love for you to reach out.

Let us support you in creating a life that feels more aligned, regulated, and emotionally safe.

Thinking About Starting Therapy?

If you’re considering therapy, we’d love to support you.

Submit a contact form or email us at hello@gluckcollective.com to get started.
Feel free to explore our services menu and specialties to see if we click.

At Gluck Psychology Collective, we offer in-person and virtual therapy across NYC for anxiety, burnout, relationships, life transitions, trauma, self-worth, and identity development.

It is our goal to make therapy as affordable and accessible as possible —we are in-network with Aetna and offer reduced rate therapy as well.

If you’re feeling stuck or overwhelmed, you don’t have to figure it out alone. Let’s talk about it.

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