What to Expect From Your First Therapy Appointment

Maryse Hebert
Oct 24, 2025
3 min read

Updated: 6 days ago

Starting therapy can feel like a big step, and it’s natural to feel a mix of emotions—excitement, nervousness, or even uncertainty. Understanding what to expect can help ease any apprehension and prepare you for a meaningful and productive first session. In this article, we outline some of the key points you can expect from your first individual therapy appointment, including how the assessment process works and how you and your therapist will begin identifying goals for therapy.

Before Your Appointment

First things first, you need to schedule your first appointment. We offer two options for bookings: you can Book Online via our online booking system, or fill out an Appointment Request Form. Once your first appointment is booked, your therapist will send you an email with additional information regarding your appointment and send an Informed Consent Form for you to fill out online. The informed consent includes questions about your background, current concerns, medical history, etc. Completing these forms in advance allows your therapist to gain insight into your needs and use the session more effectively.

The First Session: Getting to Know You

The first session will be an assessment as well as a chance to get to know each other. You don’t need to prepare anything and you’ll have time to ask questions and develop your counselling goals together.

Here’s what typically happens:

Introductions & Confidentiality – Your therapist will introduce themselves, explain their approach, and discuss confidentiality, including its limits (e.g., safety concerns, legal requirements).
Discussing Your Concerns – Many people begin therapy because they are experiencing anxiety, stress, emotional overwhelm, relationship challenges, or difficulty managing life transitions. For those struggling with persistent worry or fear, anxiety therapy can help develop tools for understanding and managing anxious patterns.
Exploring Your History/Relationships – Exploring your history can help you and your therapist understand how past experiences may influence your current thoughts, emotions, and relationship patterns. For some individuals, trauma therapy can provide support in processing difficult experiences and developing healthier ways of coping. Your therapist may ask about past experiences, relationships, and coping strategies to better understand your unique background. Understanding your relationship patterns can be an important part of therapy, particularly for individuals exploring relationship issues, boundaries, attachment patterns, or emotional challenges in their connections with others.
Setting Goals – You’ll work together to outline initial goals and expectations for therapy.

How You Might Feel

It’s common to feel a range of emotions during or after your first session. You might feel relief from sharing your thoughts or a bit overwhelmed from discussing personal matters. Both reactions are completely normal, and your therapist will guide you at a pace that feels comfortable. These emotions are often connected to the vulnerability involved in opening up and being understood. Therapy can help you develop greater self-awareness, understand emotional patterns, and explore the experiences that shape how you relate to yourself and others.

What Happens Next?

At the end of the session, your therapist may summarize key points, suggest a plan for moving forward, and discuss scheduling future appointments. You might also be given resources or exercises to reflect on between sessions.

Tips to Make the Most of Your First Session

Arrive with an open mind and a willingness to share at your own pace.
Write down any key points or questions you’d like to discuss.
Therapy is a collaborative process—it’s okay to ask questions and provide feedback about what works best for you.

Starting therapy is a courageous and vulnerable step; your first appointment is just the beginning of a journey toward greater self-understanding and well-being. If you feel ready to take the next step and begin your therapy journey, we would be happy to support you. Book your appointment today!

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Therapists Who Can Support You

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Related Therapy Services

If you’re struggling with feeling “too much” in relationships, you may also benefit from exploring:

Attachment Style Therapy – understanding your attachment patterns and building greater emotional security.
Relationship Issues Therapy – improving communication, trust, and connection in relationships.
Anxiety Therapy – addressing overthinking, fear, and emotional overwhelm.
Trauma Therapy – healing past experiences that continue to impact your relationships today.