Starting therapy can feel like stepping into the unknown. You might be wondering, What actually happens in a therapy session? Will it be awkward? What should I say? If you’re considering therapy for the first time or just curious about how a session works, this guide will walk you through the process so you can feel prepared and confident.

What to Expect in Your First Therapy Session

Your first therapy session is often an introduction to your therapist and the therapeutic process. It’s completely normal to feel nervous or unsure, but remember—your therapist is there to help you feel comfortable. Here’s what typically happens:

1. Introduction and Paperwork

When you arrive at your therapy session, either in-person or via online therapy, you’ll likely fill out some paperwork. This might include confidentiality agreements, consent forms, and a questionnaire about your mental health history, current concerns, and goals for therapy.

2. Building Rapport with Your Therapist

Your therapist will take time to introduce themselves and explain their approach to therapy. This is your opportunity to ask any questions about their background, experience, and how they conduct sessions. Building a strong therapist-client relationship is key to successful therapy.

3. Discussing Your Concerns

Your therapist will ask open-ended questions to better understand why you’re seeking therapy. Common questions include:

• What brought you to therapy?

• How have you been feeling lately?

• What goals do you hope to achieve?

You don’t need to have perfect answers—just speak openly and honestly.

4. Exploring Therapy Techniques

Depending on your concerns, your therapist may introduce certain therapy techniques. Some of the most common therapy approaches include:

• Cognitive Behavioral Therapy (CBT): Helps you recognize and change negative thought patterns.

• Psychodynamic Therapy: Explores past experiences and unconscious patterns.

• Mindfulness-Based Therapy: Incorporates mindfulness practices to manage stress and emotions.

• Solution-Focused Therapy: Concentrates on finding practical solutions to current problems.

Your therapist will work with you to determine which approach suits your needs best.

What Happens in Ongoing Therapy Sessions?

After your initial session, each therapy session will follow a structured yet flexible format, allowing you to explore challenges and progress over time.

1. Check-In and Progress Review

At the beginning of each therapy session, your therapist will check in to see how you’ve been since your last session. They may ask:

• How have you been feeling this week?

• Did you notice any patterns in your thoughts or behaviors?

• Have you tried any techniques we discussed?

2. Diving Deeper into Your Concerns

Each therapy session is an opportunity to explore emotions, thoughts, and behaviors. You might discuss:

• Relationships and interpersonal challenges

• Stress and coping mechanisms

• Anxiety, depression, or other mental health concerns

• Life transitions and personal growth

Your therapist will listen attentively and provide guidance, helping you gain clarity and perspective.

3. Developing Coping Strategies

A major part of therapy is learning strategies to manage emotions and stress. Depending on your needs, you might:

• Learn relaxation techniques like deep breathing or meditation.

• Practice reframing negative thoughts.

• Develop healthier habits and coping mechanisms.

4. Setting Goals and Action Steps

Your therapist may encourage you to set small, achievable goals between sessions. This helps you apply what you’ve learned and track your progress.

The Benefits of Therapy Sessions

Regular therapy sessions can lead to profound personal growth. Here are some of the benefits you may experience:

• Improved Mental Clarity: Therapy helps organize thoughts and emotions.

• Better Coping Skills: Learn how to handle stress, anxiety, and depression.

• Stronger Relationships: Gain insights into communication and interpersonal dynamics.

• Increased Self-Awareness: Understand your thoughts, emotions, and triggers.

• Emotional Resilience: Develop the tools to navigate life’s challenges with confidence.

How to Get the Most Out of Therapy

To make the most of your therapy sessions, keep these tips in mind:

• Be Open and Honest: The more transparent you are, the more effective therapy will be.

• Stay Committed: Consistency is key—attend sessions regularly and complete any suggested exercises.

• Communicate with Your Therapist: If something isn’t working, speak up! Therapy is a collaborative process.

• Apply What You Learn: Implementing therapy strategies into daily life leads to real change.

Ready to Start Therapy?

Taking the first step toward therapy is a courageous decision. Whether you’re struggling with anxiety, depression, relationship challenges, or personal growth, therapy sessions offer a safe space to explore your emotions and develop positive coping strategies.

If you’re considering therapy, take the next step today—find a therapist, schedule your first session, and start your journey toward healing and self-discovery.