Starting therapy can bring up a surprising mix of thoughts.
“Is it normal to be this nervous?”
“What are they going to ask me?”
“What if I cry... or worse, what if I don’t know what to say?”
“Maybe I’m not ready. Maybe I should cancel.”
If you’ve found yourself spiraling through some of those questions, take a deep breath, you’re not alone. It’s completely normal to feel nervous, uncertain, or even skeptical before your first therapy session. It doesn’t mean you’re not ready; it means you care. It means this matters.
At Kaizen Counseling and Consultation, we get it. The first session isn’t about having it all figured out, it’s about showing up. And that, in itself, is already a courageous step.
What to Expect in That First Session
Your first session is really about getting to know each other. Think of it like a conversation where the focus is on you, but without pressure to explain everything perfectly.
We might explore things like:
- What brought you here
- What your day-to-day has been feeling like lately
- What you’re hoping therapy can help with
- A bit about your past experiences or relationships (if you feel ready)
- What’s been hard to carry alone
There’s no test. No right or wrong answers. If you ramble or forget something, it’s okay. If you cry, that’s okay too. If you don’t cry? Still okay.
“Do I Have to Talk About Everything?”
Nope. You are never required to talk about something you’re not ready to. We go at your pace. Therapy isn’t about pushing, it’s about partnering.
You might even start by saying,
“I’m not sure where to start.”
That’s a perfectly valid place to begin.
What Else Happens in the First Session?
In addition to talking about what’s going on, we’ll go over a few basics so you understand how therapy works. That includes:
- How confidentiality works (and its limits)
- Session structure and frequency
- Payment and insurance info
Our goal is for you to walk away from the first session with a better understanding of what therapy might look like for you, not a list of things to “fix.”
“Is This Even Going to Help?”
That’s a totally fair question. Many people aren’t sure what therapy is supposed to feel like or whether they’ll connect with their therapist. The truth is, the first session is just a starting point. It’s not about solving everything right away. It’s about creating a space where things can begin to shift.
Sometimes that shift starts with feeling seen.
Still Feeling Hesitant?
You don’t have to be in crisis to start therapy. You just have to be curious about what might be possible with support. And you don’t need to be 100% sure, just willing to take that next step, even if it’s a little shaky.
If you’re on the fence, we offer free 15-minute consults so you can meet a therapist, ask questions, and get a feel for whether it’s a good fit.
One Small Step
Therapy isn’t magic. But it is meaningful. Over time, small conversations can lead to big shifts. And the first step? It’s not being ready. It’s being brave enough to begin.
