What to Expect During Your Therapy Appointment

Starting therapy can bring up a lot of questions and mixed emotions. You might feel hopeful, nervous, relieved, or unsure—all at once. That’s completely normal. Understanding what to expect can help ease some of the uncertainty and help you feel more comfortable walking through the door (or logging on since we're meeting virtually).

Whether it’s your first time in therapy or you’re returning after a break, here’s a look at what typically happens during a therapy appointment.

Before the Session

You may receive paperwork to fill out ahead of time. This can include:

• Intake forms with your contact information and medical history

• Questionnaires about your current concerns or symptoms

• Information about confidentiality, fees, and policies

Completing these in advance saves time and helps your therapist get an overview of your situation.

The First Few Minutes

When your session begins, your therapist will likely spend a few minutes welcoming you and reviewing any necessary paperwork. If you’re meeting virtually, they may check that your technology is working smoothly.

This time is also used to briefly go over:

• Confidentiality and its limits

• How therapy works

• What you can expect from your sessions together

Talking About Why You’re There

Your therapist will invite you to share what’s been on your mind or what prompted you to seek help. This might feel a bit vulnerable, especially if you’ve never spoken openly about certain topics. It’s okay to go at your own pace.

You don’t have to have everything figured out or know exactly where to begin. Your therapist will help guide the conversation with gentle questions like:

• What has been feeling most difficult lately?

• How long have you been feeling this way?

• What would you like to be different?

Setting Goals

Together, you’ll start identifying goals for therapy. These can be big or small, clear or evolving over time. For example:

• Reducing anxiety or depression

• Learning healthier ways to cope with stress

• Improving relationships

• Processing past experiences

Setting goals helps give therapy direction and allows you to track your progress.

Learning About Your History

To better understand you, your therapist may ask about:

• Family background and important relationships

• Significant life events

• Physical health and medications

• Past experiences with therapy or other supports

This context helps them see the bigger picture and tailor their approach to you.

Developing a Plan

By the end of the session, your therapist will likely share initial impressions and discuss next steps. This could include:

• How often you’ll meet (usually weekly at first)

• What approach or techniques you’ll be using

• Any resources or tools you can try between sessions

Remember, therapy is collaborative—this is your space, and you are always welcome to ask questions or share preferences.

Feeling Emotional Is Okay

It’s common to feel a range of emotions—relief, sadness, hope, or uncertainty. Sometimes simply putting your struggles into words brings up feelings you’ve been carrying for a long time. This is a natural part of the process.

After the Session

You might feel drained or reflective afterward. Many people find it helpful to give themselves a little time before jumping into their next responsibility. Journaling, taking a walk, or just sitting quietly can help you process what came up.

Final Thoughts

Therapy is a safe space to explore your thoughts and experiences without judgment. You don’t have to have all the answers, and you don’t have to go it alone. Over time, this process can help you build insight, healing, and lasting change.

If you have more questions about getting started, I’m here to help. Click HERE to reach out to learn more or schedule a consultation.