What Does Therapy Look Like?

Coming to Therapy for the First Time? Here’s What to Expect…
By Kirti Sharma

Walking into therapy for the very first time can feel a little nerve-wracking. Maybe you’re wondering what to say, what to do, what the therapist might ask, or even if you’re ‘doing it right’. Well, first, take a deep breath…

You’re not alone in feeling this way, and we completely understand that it can be overwhelming. The good news? That first session is usually light, relaxed, and all about you. Think of it less like a test and more like a friendly chat where we’re just getting to know each other.

Building a connection

Your therapist knows that you might be nervous. That is why, the first session is just about creating a comfortable space and building a rapport. Getting to know you. You’ll have the chance to share a little bit about yourself, who you are, what’s been going on, and what brought you in. But don’t worry, you’re not expected to spill your whole life story in one go! You set the pace, and we’ll meet you right where you’re at.

Finding your goals

Another important part of the first session is figuring out what you want out of therapy. Maybe you already know exactly what you’d like to work on, or maybe you just know that you want life to feel a bit easier. Either way, we’ll explore your goals together. Sometimes, people come in, thinking that their goals are set and specific, but over time, these goals might evolve and that’s completely normal. Therapy is a journey, not a one-time fix.

A safe space (really!)

 If there’s one thing we want you to believe about therapy, it’s this: it’s a safe, judgment-free space. You don’t have to worry about being ‘too much’, ‘not enough’, or saying the ‘wrong’ thing. Here, you’re free to be yourself! messy, confused, curious, or even quiet. Your therapist’s job is not to judge but to listen, understand, and walk alongside you. In this space, you are the most important person.

What actually happens

Practically speaking, your first session may include filling out a short form, chatting about your background, and answering some gentle questions. It’s not about diagnosing or jumping straight into heavy stuff, it’s more about getting a sense of who you are and how we can best support you. If you’re a parent bringing your child in, part of the session may be spent with you, part with your child, depending on what feels best.

Leaving the session

Most people leave their first session feeling lighter, relieved, or at the very least, proud of themselves for taking that brave first step. Even if all you did was show up, that, in itself, is huge. We truly appreciate you taking this step to get better.

Final thought

So, if you’re about to step into therapy for the first time, know this: you don’t need to prepare the ‘perfect’ story, you don’t need to impress anyone, and you definitely don’t need to have it all figured out. Just come as you are. We’ll take it from there, together.

About the author - Kirti Sharma

Kirti Sharma completed this blog post as part of her student placement with Life Minded Psychology while undertaking her Bachelor of Psychology at RMIT University. This task was designed to help Kirti develop her professional communication skills and translate psychological concepts into accessible, reader-friendly content. Her blog post reflected her ability to communicate evidence-based ideas in a way that promotes understanding and awareness within the community.

A big thank you from Life Minded Psychology to Kirti for sharing her knowledge and reflections through this blog post!