You don’t need to prepare anything fancy or have a polished story ready. The first session is simply about understanding what’s bringing you in and learning about what’s going on in your world. Your therapist might ask about:

• What’s been feeling heavy or hard lately
• Any previous experiences with therapy (good, bad, or none at all)
• Major life areas like work, family, relationships, or health
• What you’re hoping to get out of therapy

We may also ask some logistical questions about your schedule, preferences, and any symptoms you’ve been noticing. These questions aren’t meant to label or pathologize you—they’re here to help us tailor our support and understand your needs more fully.

Some clients find the first session surprisingly emotional. Others feel unsure of what to say, or even a bit disconnected. All of these experiences are normal. There’s no one “right” way to begin therapy. We’ll move at your pace.

One of our newer clients, Daniel, came in after months of debating whether therapy was worth it. During his intake, he was quiet at first, unsure how to explain why he felt so flat lately. But once we talked through a few open-ended questions and slowed things down, he started naming what had been building up under the surface—burnout, loneliness, and a fear of failure he had never said out loud. He later shared that just having the space to say it without judgment was a relief in itself.

Then there’s Vanessa, a mom of two who scheduled a session after feeling overwhelmed for what she called “no reason.” In our first meeting, she admitted that she felt silly for even being there. But as we unpacked her day-to-day life, it became clear that she’d been carrying the mental load of her entire household with no room to breathe. She didn’t need a crisis to justify her stress. She just needed someone to help her feel heard.

Therapy is not about being told what to do. It’s about co-creating a process that works for you. If you need structure, we can provide that. If you need space to vent, reflect, or process memories at your own pace, we’ll hold that space. You get to let us know what feels supportive—and what doesn’t.

We also understand that trust takes time. You don’t need to share everything all at once. Many clients build comfort over time, and we honor that process.

By the end of your first session, you and your therapist will likely discuss:

• Whether the match feels like a good fit
• What ongoing therapy might look like (frequency, focus, and goals)
• Any immediate concerns or things to prioritize moving forward

There’s no pressure to commit on the spot. Sometimes clients take a few days to reflect before deciding to continue. That’s okay.

Our therapists are here to help you feel supported, not rushed. If it’s not the right fit, we’re happy to refer you to another provider who may better align with your needs or preferences.