What to Expect in Your First Therapy Session

Your First Therapy Session: A Guide for Beginners

If you’re thinking about starting therapy but feel unsure about what to expect, you’re not alone. That first step can be the most intimidating—and the most empowering. Whether you’re navigating anxiety, depression, relationship issues, or simply seeking personal growth, knowing what will happen in your initial therapy appointment can help you feel at ease.

At Wellington Counseling Group, we support clients throughout Chicago and Northbrook, meeting you exactly where you are. Here’s a helpful guide on what to expect in your first therapy session—and how to prepare in a way that feels grounded and intentional.

It’s Okay to Feel Nervous

It’s completely normal to feel a mix of curiosity, hope, and anxiety before your first session. Therapy is an unfamiliar experience for many, and opening up to a new person—even a trained professional—can be daunting.

You might worry, “What if I don’t feel comfortable talking about certain things?” or “How do I know if this therapist will be a good fit?” These are valid concerns. Your therapist understands this, and your first session is designed to start slowly, giving you space to ease in.

What Will Happen in That First Session?

Your first therapy session is less about solving problems immediately and more about building trust. Think of it as a mutual introduction: you’re getting to know your therapist, and they’re beginning to understand you.

Expect your therapist to ask a lot of questions. These may include:

• What brought you to therapy?
• Have you ever been in therapy before?
• What are your current challenges or symptoms?
• What are your goals for therapy?
• What does support look like for you right now?

These questions help your therapist get a clearer picture of what you’re navigating. If at any point you don’t feel comfortable answering something, let them know! You are in control of the pace.

Time Expectations and Goals

Many people wonder about the number of sessions they’ll need. The truth is, it varies. Some individuals benefit from short-term therapy focused on a specific issue, while others want to engage in longer-term work.

You and your therapist will work together to set goals that meet your needs. Your work together  will evolve over time, but having a starting point helps set the direction.

Talking About Types of Therapy

Depending on your needs and preferences, your therapist might use a combination of different types of therapy. These could include:

• Cognitive Behavioral Therapy (CBT): Identify and reframe thought patterns.
• Behavior Therapy: Modifying behaviors through structured techniques.
• Psychodynamic Therapy: Exploring the influence of past experiences on current thoughts and behaviors.

Ask your therapist about their approach. A strong therapeutic relationship is collaborative—you’re not just a recipient of care; you’re an active participant in it.

What If You’re Not Sure It’s the Right Fit?

It’s okay if your first session doesn’t feel like an immediate match. A good fit matters, and that sometimes takes time. If after a few sessions you feel like something isn’t clicking, it’s appropriate—and encouraged—to talk about it.

Wellington Counseling Group includes a wide range of clinicians across specialties and approaches. If needed, we can help you find someone who aligns better with your needs. Your comfort and growth are our priorities.

How to Prepare for Your First Therapy Session

Here are a few simple ways to get ready:

• Reflect on what’s been feeling heavy or confusing in your life
• Jot down a few things you’d like to explore or change
• Be open to not having all the answers right away
• Bring any questions you have about the therapy process

You don’t need to rehearse or prepare a perfect “story.” Just come as you are.

Therapy Is a Space to Be Fully You

One of the most powerful aspects of therapy is the space it creates—free of judgment, pressure, or expectations. It’s one of the few places in life where you don’t have to explain yourself or perform. You get to simply be—and that’s where real change begins.

Whether you’re exploring your identity, working through a difficult transition, or simply learning how to better care for your mental health, therapy offers tools, insight, and connection.

Final Thoughts

Taking the first step toward therapy is a courageous act. It’s a commitment to yourself—your growth, healing, and well-being. At Wellington Counseling Group, we’re here to walk with you through the process. If you’re ready to take that first step or just want to explore your options, contact us today to schedule a therapy appointment in Chicago or Northbrook. We’ll help you find the right therapist and support you in feeling comfortable from day one.