What actually happens in your first therapy session?

Picture this: you're sitting in a waiting room, probably overthinking everything, wondering if you're "therapy material" or if you should just go home and pretend you're fine. Been there. ## The Real First Session Breakdown ### The Paperwork Phase (10 minutes) Forms. So many forms. Insurance, medical history, emergency contacts. It's like signing up for a gym membership but for your feelings. ### The "Why Are You Here?" Phase (15 minutes) Your therapist will ask what brought you in. This isn't a trick question. "I feel like garbage and don't know why" is a perfectly valid answer. So is "my mom made me" or "I cry in Target parking lots." ### The Background Check (15 minutes) They'll ask about your history - family, relationships, any previous therapy, major life events. Think of it as updating your emotional software. They're not judging; they're gathering context. ### The Goal Setting Phase (15 minutes) "What do you want to get out of this?" Again, not a trick. "I want to stop feeling like I'm drowning" or "I want to figure out why I sabotage everything good" are honest goals. ### The Vibe Check (5 minutes) This is where you both figure out if this is going to work. Do they get your sense of humor? Do they seem like they understand? Do you feel safe enough to be honest? ## What You Should Expect to Feel - **Nervous**: Totally normal. You're essentially speed-dating with vulnerability. - **Skeptical**: Also normal. Your brain is protecting you by questioning if this will work. - **Exhausted afterward**: You just did emotional heavy lifting. That's like running a mental marathon. - **Uncertain**: You don't have to decide anything after one session. ## Red Flags to Watch For - They talk more than you do - They seem judgmental or dismissive - You feel worse about yourself leaving than you did coming in - They push specific treatments without understanding your situation ## The Real Talk You don't have to love your therapist after one session. You don't even have to like them. But you should feel like they're competent and that they see you as a whole person, not just a collection of symptoms. **Most important thing**: If it doesn't feel right after 3-4 sessions, it's okay to try someone else. Finding the right therapist is like finding the right jeans - sometimes you have to try on a few pairs before you find ones that fit right.