What to Expect in Your First Therapy Session (Chicago Therapy Guide for Adults)
What to Expect in Your First Therapy Session
Starting therapy can feel intimidating- especially if you’ve never been before.
You might wonder:
• What will I say?
• What will the therapist ask?
• Will it feel awkward?
These are all completely normal questions.
A lot of the clients I work with in Chicago come in feeling unsure before their first session- and almost always say afterward, “That wasn’t as scary as I thought.”
Your first session isn’t about having the perfect words.
It’s about starting.
What Happens Before Your First Session
Before your appointment, most therapists will send intake paperwork.
This helps your therapist understand your background and what you’re looking for support with.
What Intake Paperwork Usually Includes
• basic information (name, contact details, emergency contact)
• mental health and medical history
• current concerns or goals for therapy
This isn’t about locking you into anything—it’s just a starting point.
What the First Therapy Session Is Actually Like
Your first session is about connection- not perfection.
There’s no script you need to follow and no “right way” to do therapy.
During Your First Session, You Can Expect To:
• share what brought you to therapy (at your own pace)
• answer some questions about your life and experiences
• learn about your therapist’s approach and style
• begin identifying what you want help with
You don’t have to share everything right away.
You’re allowed to take your time.
Questions You Might Be Asked
Every therapist is different, but some common questions include:
• What made you decide to start therapy now?
• Have you been in therapy before?
• What do you hope will feel different in your life?
• What kind of support are you looking for?
These aren’t tests- they’re just ways to understand you better.
What If It Feels Awkward?
This is one of the biggest concerns people have.
And honestly? Sometimes it can feel a little awkward at first.
You’re talking to someone new about personal things- that’s normal.
But most people find that it starts to feel more natural pretty quickly.
What matters most isn’t saying everything perfectly.
It’s feeling safe enough to start.
How to Prepare for Your First Therapy Session
You don’t need to be fully prepared- but a little intention can help.
Simple Ways to Prepare
• write down what’s been on your mind
• think about what you want support with
• remind yourself you don’t have to say everything at once
If you’re starting virtual therapy:
• find a quiet, private space
• test your internet and camera
• give yourself a few minutes to settle beforehand
Therapy Is a Process (Not a One-Time Fix)
It’s natural to want clarity right away.
But therapy isn’t about solving everything in one session.
It’s about building understanding over time.
You might leave your first session feeling:
• relieved
• emotional
• unsure
• or even a little tired
All of that is normal.
What matters is that you started.
How Therapy Helps Over Time
Therapy gives you a consistent space to slow down and understand what’s going on beneath the surface.
Over time, it can help you:
• feel more grounded in your thoughts and emotions
• reduce anxiety and overthinking
• build clarity in decisions and relationships
If you’re coming in with anxiety or overthinking, this is something we work through often in: Anxiety Therapy
→ Why Do I Overthink Everything
Choosing the Right Therapist
Not every therapist will be the right fit- and that’s okay.
A good therapeutic relationship should feel:
• safe
• collaborative
• non-judgmental
You’re allowed to ask questions and decide what feels right for you.
You don’t have to be “ready” for therapy.
You don’t have to have everything figured out.
You just have to show up.
Starting therapy is a big step.
And it’s often the hardest one.
But it’s also the beginning of something different- something more supported, more intentional, and more grounded.
FAQ: First Therapy Session
What if I don’t know what to talk about?
That’s okay. Your therapist will guide the conversation and help you find a starting point.
Do I have to share everything in the first session?
No. You can go at your own pace and share what feels comfortable.
How long is a first therapy session?
Most sessions are around 45–60 minutes.
What if I feel nervous before my session?
That’s completely normal. Most people feel some level of anxiety before starting therapy.
How do I know if the therapist is a good fit?
Pay attention to how you feel during and after the session. Feeling safe and understood is a good sign.
If you’re in Illinois and thinking about starting therapy, you don’t have to figure it all out beforehand.
We’ll meet you where you are.
You can book a free 15-minute consultation here:
https://www.sohailcounseling.com/contact
