What to Expect in Therapy: A Beginner’s Guide to Your First Session

So, you've booked your first therapy session. Maybe it took weeks of convincing yourself, or maybe it happened in one spontaneous, heart-thumping moment of courage. Either way, you did it. You’re officially stepping into therapy for the first time.

Now comes the big question: What actually happens in therapy?

If this is your first time or you’re back for more, it’s normal to feel nervous, uncertain, or even overwhelmed.. You might be wondering if you’re going to have to lie down on a couch and talk about your childhood. Or if you need to come in with a PowerPoint about your feelings. (You don’t.) Maybe you’re not even sure what you want to say yet… and that’s okay!

Let me walk you through what it’s really like to be a therapy client, especially in the kind of space I create: one that’s compassionate, collaborative, and centered around helping you come home to yourself.

There’s No “Right” Way to Start Therapy

Here’s a secret: you don’t need to have a script. You don’t need to know exactly what’s wrong, or have your life mapped out in bullet points. In fact, most people walk into their first therapy session saying something like, “I don’t even know where to begin.”

That’s where we begin.

In our first session, we’ll get to know each other. What’s been weighing on you, what brings you here, and what you hope might change. There’s no pressure to be polished or emotionally articulate. You’re allowed to be messy. You’re allowed to ramble. You’re even allowed to sit in silence until the words come.

How Therapy with Me Works: You Lead, I Support

Think of therapy like a journey where you’re in the driver’s seat, and I’m in the passenger seat with the map. I might help you notice patterns, offer reflections, or ask thoughtful questions, but I’ll always move at your pace.

You’ll never be forced to open up before you’re ready. You get to decide what we explore, and when. If something feels too tender or confusing, that’s not a sign you’re doing it wrong…

it’s often a sign you’re in the right place.

This Isn’t Just “Talk About Your Feelings” Time

Yes, we talk. But therapy is about so much more than that.

Sometimes we work through the roots of anxious thoughts or explore why certain relationships feel so sticky. Sometimes we reconnect with emotions that have been buried or dismissed. Sometimes we explore how stress shows up physically, like in your stomach, in your chest, in your jaw, and get curious about what your body might be trying to say.

It’s not about fixing you. You’re not broken. It’s about making space for all of you: the confused parts, the angry parts, the exhausted parts, and the deeply wise parts that maybe haven’t had a voice in a while.

Sometimes I Bring in EMDR (and No, It’s Not Hypnosis)

If you’ve ever felt stuck in old emotional patterns, like you know something logically, but still feel it on a gut level… Then EMDR can help bridge that gap.

I’m trained in EMDR (Eye Movement Desensitization and Reprocessing), a research-backed approach that helps the brain reprocess distressing memories or experiences that might be fueling present-day struggles. That might sound intense, but I integrate EMDR gently and creatively, often combining it with talk therapy.

We might use slow bilateral movements (like eye movements or tapping), guided imagery, or inner resourcing tools to help your nervous system feel safer and more integrated. It’s not one-size-fits-all, we always tailor it to what feels helpful for you.

What If I Cry the Whole Time?

You’re allowed to.

Tears are welcome. So is laughter. So is awkward silence. You don’t have to perform or say the “right thing.” Therapy is one of the few places where you don’t have to have it all together.

Some sessions might feel like a sigh of relief. Others might feel like a slow unraveling. Both are equally valid. There’s no gold star for doing therapy “well”... just the deep, brave work of showing up for yourself week after week.

TL;DR — Here’s What Therapy With Me Really Feels Like

• It’s not rigid or clinical. It’s human.

• It’s not about rushing. It’s about unfolding.

• It’s not about diagnosis. It’s about deeper understanding.

• You don’t have to earn your place. You already belong here.

Ready to Take the Next Step?

If you’re feeling called to begin, I offer a free 15-minute consultation where we can connect and see if we’re a good fit. There’s no pressure, it’s just a conversation, human to human.

You can book your free consultation by clicking here.

Not quite ready yet? That’s okay too. 

Feel free to explore more articles on healing, emotional growth, and sustainable self-discovery right here on the blog.

As always, this blog post isn’t intended as professional counseling or clinical advice. If you’re in need of support, please consider speaking to a licensed professional.