Feeling Nervous? That’s Completely Normal
Whether you’re logging into a telehealth session or walking into a therapist’s office for the first time, it’s totally normal to feel a bit anxious. You might be wondering: Will I like them? Will this even help? Those thoughts are valid—starting therapy is a brave and unfamiliar step for most people.
When faced with the unknown, it can help to focus on what you can control. If you’re heading to an in-person appointment, bring something grounding—a cozy sweater, your favorite water bottle, or anything that makes you feel comfortable. If you’re joining virtually, make sure your device is charged, your internet is stable, and you’re in a private, distraction-free space. Keep nearby any comforts you might want: water, tissues, a soft blanket—whatever helps you settle in.
What to Bring (Mentally and Literally) to Your First Session
There’s no checklist of things you have to bring—just showing up as you are is more than enough. You don’t need to rehearse your story or have everything figured out. That said, a few simple items can help you feel more at ease and prepared:
- A beverage (water, tea—whatever feels soothing)
- A journal (optional, but helpful if you want to jot down thoughts before or after)
- A sweater or something with a comforting texture
- A few notes on what you’d like to work on—goals, challenges, or even just what’s been feeling heavy lately. It doesn’t need to be perfect; it’s just a place to start.
Breaking the Ice: What You’ll Be Asked
Each therapist brings their own approach, but most first sessions begin with an overview of the basics—things like confidentiality, fees, cancellation policies, and scheduling. Your therapist will understand that one session isn’t enough to cover your whole life story—you’ve lived a full life, and it takes time to unpack.
You’ll likely be asked what brought you to therapy, what you’re hoping to gain, and any relevant background you feel comfortable sharing. You don’t need to go into the most painful or personal parts of your story unless you want to—some people do, and others take their time. Either way is okay. You’re also encouraged to ask questions about your therapist’s style, experience, or anything else you’re wondering.
Your Comfort, Your Pace
Therapy is a collaborative process, and your comfort matters. You get to decide what you share and when. Some clients want to reflect on what’s worked or not worked in therapy before. Others come in focused on a specific concern, or they’re just beginning to explore what’s going on—and all of those starting points are welcome.
This first session is about connection. There’s no need to “perform” or say the “right” thing—just be yourself. The goal is to begin building trust and to get a feel for whether this therapist feels like the right fit for you.
Starting therapy takes courage, and you’re already doing the hard part by showing up. There’s no perfect way to begin—only your way, in your time. Whatever you’re bringing into that first session, it’s enough.
Written by:
Kate Cody, LMFT
Stay Updated With The Most Recent News & Blogs From Soultenders.
Get blog articles and offers via email
About The Author
