What Happens in Your First Therapy Session?
A first session - sometimes called an intake or assessment session - is different from the sessions that follow. It's less about "doing the work" and more about the therapist understanding your situation, and both of you deciding whether it feels like a good fit.
What's usually covered
- What's brought you to therapy, and what you're hoping to get from it
- Some background - your current situation, relevant history, and anything that feels important for them to know
- Practical logistics: how often you'll meet, session length, cost and cancellation policy
- How they work - their general approach, and what sessions will typically look like
- Any immediate questions you have for them
How long it takes
Most first sessions run 45-60 minutes, similar to regular sessions, though some services use a shorter initial consultation or matching call before your first full session.
You don't need to have it all figured out
You're not expected to arrive with a clear diagnosis or a tidy explanation of what's wrong. "I'm not really sure how to put it into words" is a completely normal thing to say in a first session - part of the therapist's job is helping you find the words.
How to prepare
- Jot down a few things you'd like to mention, even briefly - it's easy to blank in the moment
- Think about what you're hoping will be different, even loosely
- Prepare a few questions of your own - about their approach, availability, or how they typically work
- For an online session: test your camera/microphone beforehand and find a private space
It's okay if it doesn't feel right
Fit matters in therapy. If a first session doesn't feel right, that's useful information, not a failure - many people see more than one therapist before finding someone they click with.
Still deciding what kind of support to look for in the first place?
Find My Support Options →- APA - How to choose a therapist
- NHS - NHS talking therapies