What to Expect in Your First Counseling Session: Taking the Fear Out of Getting Help

Starting your first counseling session can feel intimidating and overwhelming, but understanding what actually happens can significantly reduce anxiety and fear about taking this important step toward better mental health. The reality is that your first therapy session is designed to be a safe, supportive introduction to the therapeutic process, not an intense deep dive that will leave you feeling exposed or judged.

Before Your First Session

You'll typically receive paperwork to complete before your appointment, which can often be filled out online through a secure portal. These forms include important information about confidentiality policies, cancellation procedures, emergency contacts, and your personal history. The paperwork covers areas like your reasons for seeking treatment, mental health history, current medications, family background, and educational or occupational details. Completing these forms beforehand ensures more session time can be dedicated to getting to know you rather than administrative tasks.

If you’re feeling nervous about this part, know that it’s standard procedure and helps streamline your experience, so when it’s time to meet your counselor, things move smoothly. If you have questions about anything on the form or run into trouble, you can always call the office for help.

The First Session: Intake and Getting to Know You

The first session—often called the “intake”—is about information gathering and connection. Counselors want to learn about your story, what led you to seek support, and what you hope to achieve through therapy. This helps lay the foundation for a meaningful and collaborative therapeutic relationship.

What does this look like in practice?

• Your therapist will introduce themselves and explain how therapy works.

• You’ll review forms and go over important things like privacy, confidentiality, and how you can reach them in emergencies.

• Your therapist will ask questions, but there’s no need to study or worry about having the “right” answers.

• Common questions include:

Sometimes, therapists use a structured questionnaire. Other times, they have a more conversational, open-ended style. There’s no pressure to share everything up front or dig into tough details before you’re ready.

Setting the Tone for a Supportive Relationship

A good therapist understands that showing up for your first session takes courage. One of their main goals is to help you feel comfortable as quickly as possible. You can expect them to engage in small talk, listen actively, and reassure you about the process.

If you’re feeling anxious, let your therapist know. It’s normal! Many therapy clients start by saying, “I’ve never done this before and I’m kind of nervous.” Therapists hear this all the time and are prepared to help you check in with your feelings and slow things down if needed.

This session is also a two-way experience. You’re encouraged to ask your own questions, like:

• What’s your experience with situations like mine?

• How often will we meet?

• What approach do you use in therapy?

• What happens if I feel uncomfortable?

Pay attention to how you feel during your session. The therapeutic relationship is a big factor in whether counseling is helpful. If something feels off, it’s completely okay to explore other options. Your comfort is important.

Emotional Responses Are Normal and Valid

It’s common to feel anxious, sad, relieved, or even frustrated in your first session. You may find it tough to talk about personal topics, especially with someone you just met. On the flip side, many people are surprised by how much better they feel after finally opening up—and simply being heard.

Here are some emotional responses that are perfectly normal:

• Feeling a sense of relief or unburdening

• Worrying about being judged (your therapist’s job is to be nonjudgmental)

• Anxiety about saying “the wrong thing”

• Sadness or discomfort recalling difficult memories

If you tear up or get emotional, that is not a sign of weakness. It means you’re human and you care about your well-being. Counselors expect this and will give you space to express yourself in your own way.

No Rush: Go at Your Own Pace

Some clients are eager to start tackling issues right away. Others are more cautious and need a few visits to build trust. Both are perfectly fine. Your counselor will never pressure you to talk about anything you’re not ready to share.

Remember: the counseling process is yours. If you’re not sure what to talk about, that’s okay! Therapy isn’t a test—there are no grades. Over time, you’ll get more comfortable discussing what truly matters to you.

What Happens After the First Session?

By the end of your intake appointment, your therapist may summarize what they’ve heard and ask for your feedback. They might share some initial impressions, but they won’t have all the answers or a treatment plan mapped out just yet. Therapy is a collaborative process that unfolds with time and conversation.

In subsequent sessions, you’ll work together to:

• Set short-term and long-term goals

• Explore practical coping tools

• Identify unhelpful thinking patterns or behaviors

• Process emotions as they arise

Sometimes your therapist may recommend additional assessments, suggest resources, or refer you to another type of specialist if needed. There’s plenty of opportunity to adjust your approach along the way.

Tips for Making the Most of Your First Therapy Session

To help reduce first-session nerves, try these strategies:

• Give yourself permission to feel however you feel, whether nervous, hopeful, or uncertain.

• Arrive (or log on) a few minutes early to settle in.

• Take some notes before your session. Is there one main thing you hope to address? Any recent events you want to talk about?

• Remember you don’t have to share everything at once. Focus on immediate issues or what’s top of mind.

• Be honest, both about your challenges and any hesitations about therapy itself.

• Bring a list of questions for your counselor if that helps you feel prepared.

And don’t forget—if you’re doing telehealth rather than in-person counseling, the same ideas apply. Make sure you’re in a private, comfortable spot and test your internet connection ahead of time.

Should I Feel Nervous? (Spoiler: Everyone Does!)

Honestly, most people feel a little (or a lot) nervous at their first counseling session. It's new, it’s vulnerable, and our brains tend to view new experiences as risky before they prove safe. The good news is you’re not alone. Every therapist at Abundant Life Counseling & Consulting LLC knows these sessions can feel intimidating, and it’s our job to meet you where you are—without judgment and without rushing.

The fact that you’re taking this step is worth celebrating. You’ve already shown courage, and we’re here to support your next steps, one at a time.

Ready to Take the First Step?

Starting counseling is about building hope and finding practical ways to feel better. Whenever you're ready, you can schedule your first session with us here: Abundant Life Counseling & Consulting LLC Client Portal.

Whether you’re new to therapy or returning after some time away, every journey begins with a single step. And we’ll be here to walk alongside you.