October 7, 2026
What to expect at your first therapy session
Booking a first appointment can feel like the hardest step. Here is what usually happens, so you can walk in knowing what's ahead.
Many people wait a long time before reaching out. If you are reading this, you may be closer to that first step than you think. Knowing what a first session looks like can make it feel less daunting.
Getting to know you
Your therapist will spend time getting to know you: a little of your background, what is bringing you in, and what you hope will change. You decide how much to share. There are no wrong answers, and it's fine to say you're not sure.
Making a plan together
Toward the end of the session your therapist will share some first thoughts and recommendations tailored to you, and you'll decide together how to move forward. Some people meet weekly, others every two weeks or monthly.
A typical one-hour session includes 50 minutes together and 10 minutes for your therapist's notes. Therapy is voluntary: you are never obligated to continue, and if a different therapist would suit you better, that can be arranged together.
Privacy from the first minute
What you share stays confidential, with a small number of legal and ethical exceptions that your therapist will explain at the start. You're welcome to ask questions about anything, including how your information is handled.
Choosing who you see
Each of our therapists has different experience and training. You can choose someone yourself on our team page, filtering by language and concern, or let our clinical team suggest a good fit.