What to Expect in Your First Therapy Session

Starting therapy can feel like a big step, especially if you’ve never tried it before. Whether you’re dealing with anxiety, depression, grief, or just looking for someone to talk to, your first session is the beginning of a journey toward feeling better. At Sailor Health, we know that the idea of therapy can feel a little intimidating, but don’t worry—it’s a safe, supportive space where you’re in control.

Here’s a friendly, step-by-step guide to what you can expect in your first therapy session:

1. Getting Comfortable

Your therapist’s first priority is to help you feel at ease. Whether your session is online or over the phone, they’ll take a few minutes to introduce themselves and explain how therapy works. This is your chance to ask any questions about the process or how sessions will be structured.

2. Sharing Your Story

Your therapist will want to get to know you and understand why you’ve decided to start therapy. They might ask questions like:

• “What brought you here today?”
• “What are you hoping to work on?”
• “Have you experienced similar challenges before?”

You don’t need to have all the answers or even know where to start. Your therapist is there to guide the conversation, and you can share as much or as little as you’re comfortable with.

3. Setting Goals Together

After learning more about you, your therapist will work with you to identify your goals for therapy. Maybe you want to feel less anxious, cope with a recent loss, or improve your relationships. Setting clear goals helps you and your therapist focus on what’s most important to you.

4. Understanding the Plan

Your therapist will explain how they can help you achieve your goals. They might suggest specific approaches, like talk therapy, mindfulness exercises, or strategies to manage stress. This is also a time to discuss how often you’ll meet and what you can expect between sessions.

5. A Judgment-Free Zone

One of the most important things to know about therapy is that it’s a safe, judgment-free space. Your therapist is there to listen and support you—not to criticize or tell you what to do. You can be honest about your feelings, even if they’re difficult to talk about.

6. Ending on a Positive Note

Your first session will usually end with a summary of what you’ve discussed and a look ahead to what comes next. Your therapist might suggest small steps to take before your next session, like keeping a journal or trying a relaxation technique.

Tips for Your First Session

• Be Yourself: You don’t need to put on a brave face or try to impress anyone. Therapy works best when you’re honest about how you feel.
• Ask Questions: If you’re unsure about something, don’t hesitate to ask. Your therapist is there to help.
• Be Patient: It might take a few sessions to feel fully comfortable or see progress. That’s completely normal.

Why Therapy Is Worth It

Starting therapy is an act of self-care and strength. It’s a step toward understanding yourself better, finding new ways to cope, and improving your overall well-being. At Sailor Health, we specialize in supporting older adults, so our therapists understand the unique challenges seniors face.

Your first session is just the beginning of a journey that can lead to a happier, healthier you. If you’re ready to take that step, Sailor Health is here to guide you every step of the way. Therapy isn’t just about solving problems—it’s about building a better future. Let’s get started together!