What to Expect in Your First Session at The Good Journey?
Starting therapy can be intimidating, especially if this is your first time. You may be wondering what to expect, such as whether the therapist would ask extremely intimate questions straightaway. Will it be uncomfortable to open up? These are natural emotions; the initial session is intended to help ease these feelings of worry. It allows the client and therapist to get to know each other and create the framework for a supportive and collaborative partnership. Let's go over what a typical first session may look like step by step.
1. The First Step into a Safe Space
Woman sitting on chair having a drink with friend on laptop.
Feeling nervous about your first session? That’s completely okay. You’re stepping into a safe and non-judgmental space.
Your therapist will begin your session by introducing themselves, briefly discussing their education and experience, and outlining the therapeutic process. Additionally, they will explain confidentiality, including what is kept secret and when they might need to violate it for security. This discussion highlights that the session is your place to speak openly and fosters a sense of safety and trust.
2. Building a Connection
The first part of the session focuses on getting to know each other. Your therapist might ask open-ended questions such as:
What brought you to therapy today?
Have you ever tried therapy before? If yes, how was that experience?
Can you share a little about your day-to-day life?
This isn't about addressing your challenges right away. It's about making you feel heard and establishing a welcoming atmosphere. It's okay to start with a lighter conversation if discussing serious topics feels too heavy at first. This is a chance for lighter, more comfortable conversation to help ease into deeper topics. Don’t be surprised if your therapist asks about your hobbies or interests. For instance, they might say, “I see you enjoy painting, tell me about what you love creating.” Starting with safe topics can make the transition to more vulnerable discussions smoother.
3. Exploring Your Concerns and Understanding Your Needs
A young professional feeling overwhelmed with work, surrounded by distractions and tasks demanding attention.
Once the ice is broken, the session will naturally shift to understanding why you came to therapy. Your therapist might ask questions to help pinpoint the challenges you’re facing. For example:
What specific difficulties are you dealing with right now?
How have these issues been affecting your life, your relationships, work, or health?
Are there any patterns or triggers you’ve noticed?
Your therapist can better understand the larger picture by asking these questions. If your thoughts are chaotic or you don't have all the answers, that's acceptable. Your therapist is there to help you through this process.
4. Collaborating on Goals
As the session progresses, the therapist may work with you to identify what you hope to achieve through therapy. They might ask:
What would you like to be different in your life?
Are there specific skills or tools you’d like to learn?
How can therapy best support you?
Establishing primary objectives does not imply that everything is finalized. As you become more clear-headed over time, these objectives may change. Before the next session, the therapist may also introduce methods or offer quick fixes, including journaling, mindfulness exercises, or situational reflection.
5. After the Session: Reflecting and Looking Ahead
High-angle view of a woman journaling.
It's crucial to give yourself some time to reflect following the first session. How was the session? Did the therapist make you feel at ease? It's acceptable if it takes a few sessions to see whether the therapist is the right fit for you because therapy is a two-way street.
Before your next appointment, your therapist may also offer some advice or ideas for things to consider or try. For example, they might encourage you to write down thoughts or situations that come up during the week or practice a relaxation technique they’ve introduced.
Final Thoughts: Taking the First Step
The first therapy session is all about establishing a foundation, a place where you feel comfortable, supported, and understood. It is not about resolving everything in one meeting, but rather beginning a journey of growth and healing. Remember that there are no right or wrong ways to approach therapy, it's your space to explore.
So, take a deep breath, log in to your session with The Good Journey Therapy, and let this be the start of something transformative. You’ve got this.
Message by Angie on a first therapy session.
Angie Chan, Registered Psychotherapist
Hi, I’m Angie a Registered Psychotherapist and one of the co-founders of The Good Journey. If you’re here, you might be considering taking that brave first step into therapy. We, at The Good Journey understand that starting therapy can feel overwhelming. Your first session is all about making you feel comfortable and supported. We’ll take the time to get to know you, understand what’s been happening in your life, and explore what you’d like to achieve. There’s no rush to dive into deep topics right away, this is your space to share at your own pace. Think of your first session as the beginning of a journey a collaborative exploration of where you are now and where you’d like to be. The Good Journey hope is to walk alongside you, helping you uncover your strengths and guiding you toward a life that aligns with your values and dreams.
Therapy, especially on a platform like ours that offers online sessions, is designed to fit into your life with ease and accessibility. Imagine having a conversation in the comfort of your home, where we can explore your goals together.
So, if you’re ready, take that step. Therapy doesn’t have to be intimidating. It’s a space where you can feel safe, supported, and empowered to grow. You’ve already done the hardest part by considering this path. Let’s take the rest of the journey together.
