Starting therapy can be daunting, especially if you’ve never been before. You might have heard about psychotherapy or seen profiles of therapists online, but what happens once you actually book that first session? Let’s explore the essentials of psychotherapy for first-time clients, including what to expect, how profiles help connect you with the right therapist, and the importance of the therapeutic alliance.

Before the First Session

For many, the therapeutic journey begins even before stepping into the therapist’s office. It might start when you realize something in your life feels “off,” and you begin searching for help. You Google therapy practices, read profiles, and maybe see the faces of therapists. It’s easy to feel overwhelmed—there are many options, especially online. You may come across acronyms like CBT, EMDR, or DBT, but what do they mean?

At this stage, your therapeutic journey isn’t just about finding someone with the right qualifications; it’s about finding a person who resonates with you, someone you feel you could trust.

Building Trust: The Therapist Profile

Therapist profiles are often the first point of contact between a client and a potential therapist. In a crowded space like Psychology Today, therapists list their specialties, qualifications, and therapeutic approaches. However, a meaningful connection requires more than just credentials.

As therapists, we know that while modalities and accreditations are important, what truly makes therapy effective is the trust and relationship built between therapist and client. This is why we aim to write our profiles with heart—sharing a bit of our journey and our approach to therapy—so clients can get a sense of who we are before they even step into the room.

We try to emphasize the importance of vulnerability in our profiles. By sharing personal experiences and inspirations, we aim to connect with clients on a deeper level, making it easier for clients to feel understood and safe from the start. Sometimes clients feel reassured when they know their therapist has “been in their shoes.”

Trusting your Therapist

One of the key elements of successful therapy is the therapeutic alliance—the collaborative relationship between therapist and client. Research consistently shows that the quality of this relationship is a strong predictor of positive outcomes in therapy. This is why your first session with a therapist is so important. It’s not just about diving into deep issues or learning tools immediately; it’s about seeing if you “click” with the therapist.

As Lindsay explains, the first session is often about getting to know you. Therapists ask a lot of questions, and they might share a bit about their approach, but it’s also a time for you to gauge whether you feel comfortable and safe. The goal is to ensure you can trust the therapist to guide you through your process, whatever that looks like.

It’s normal to be nervous about the first session, especially if you’ve never been to therapy before. Some clients worry about what to share or whether they need to have a clear goal in mind. But therapy is a process of discovery. You don’t need to have everything figured out from the start. Your therapist will help guide you, and over time, you’ll clarify your goals together.

Therapy Isn’t One-Size-Fits-All

Many clients enter therapy with preconceived ideas about how the process works. They might expect a particular method, such as Cognitive Behavioral Therapy (CBT) or Dialectical Behavior Therapy (DBT), to be the solution. While these structured approaches can be beneficial, therapy isn’t a one-size-fits-all solution.

In private practice, therapists often draw from various modalities, tailoring the process to the client’s unique needs. CBT, for example, is a popular approach that focuses on changing thought patterns to influence behaviors. While it’s widely used and has a solid evidence base, therapists like Lindsay and Andy emphasize that therapy is about using the right tools at the right time, based on where the client is in their journey.

This flexible approach allows therapists to adapt their methods as they get to know you better. Whether you’re dealing with anxiety, trauma, or simply need someone to talk to, therapy is a collaborative process.

What to Expect in Your First Session

When you arrive for your first session, the therapist will spend time getting to know you—asking questions about your background, what brought you to therapy, and what you’re hoping to get out of it. This is also an opportunity for you to ask questions about the therapist’s approach and get a sense of whether this is someone you can trust.

It’s okay if you don’t have clear goals from the start. Many clients come in feeling unsure about what they need; they just know they want to feel better. Your therapist is there to help clarify those goals and guide you toward positive change. Sometimes, therapy is about learning coping skills or developing strategies to manage stress. Other times, it’s about diving deeper into past experiences and uncovering the root causes of distress.

The Long-Term Journey

Therapy isn’t a quick fix. For some, it’s a short-term process—addressing a specific issue in a few sessions. For others, it may be a longer journey, spanning months or even years. The frequency of sessions typically starts off weekly or bi-weekly to build momentum, and over time, as clients progress, sessions can be spaced out.

The pace of therapy is driven by the client’s needs and goals. As therapists, we’re here to support you through each step, and we’ll regularly check in to make sure the approach is working for you. Therapy is a joint venture—while therapists bring their expertise, clients are the experts on their own experiences.

Take your Time

Starting therapy is not easy, and whether it’s your first session or you’ve been in therapy before, it’s a journey of growth and self-discovery. It’s important to remember that finding the right therapist is key to making that journey successful. Take your time, trust your instincts, and know that the therapeutic process is about creating a safe, supportive space where you can explore, heal, and thrive.

Our Podcast

If you want to hear our therapists talk about starting therapy, this post is a companion blog to our podcast "S1 Ep1: From Your Couch to the Therapy Chair" (click to visit).

Photo by Sam Balye on Unsplash