What to expect when starting therapy
- Dani @ Sunflower & Sage
- Apr 11
- 3 min read
04/11/26 By Dani Bookheimer, LPC
Starting therapy can feel like a big step, and it's totally normal to wonder what to expect during that first consultation call, let alone the initial session. Knowing what’s ahead can help ease any nerves and make you feel more prepared. This guide will walk you through the usual process, what therapists typically think about, and some tips to help you get the most out of your first experience. Let’s dive in!
What Happens During the Consultation Call
The consultation call is usually the first contact you have with a therapist. It often lasts between 15 to 30 minutes and serves as a chance for both you and the therapist to see if you are a good fit.
The Purpose of the Call
Clarify your needs: You can explain why you are seeking therapy and what you hope to achieve.
Ask questions: This is your chance to ask about the therapist’s approach, experience, and availability.
Discuss logistics: You will talk about scheduling, fees, session length, and cancellation policies.
Assess fit: The therapist will get a sense of your concerns and decide if they can support you or if a referral is better.
What to Prepare
Think about your main reasons for seeking therapy.
Write down any questions you want to ask (there's no dumb questions here!)
Have your calendar ready to schedule sessions.
Be ready to share basic information about your mental health history if comfortable.
Example Questions You Can Ask
What is your approach to therapy?
How long do sessions usually last?
What are your fees and payment options?
How do you handle confidentiality?
What should I expect in the first session?
The consultation call is informal and low pressure. It’s about building trust and understanding.
What to Expect in Your First Therapy Session
The first therapy session usually lasts anywhere from 30 to 60 minutes. It sets the foundation for your work together and helps the therapist understand your situation in more detail.
Building Rapport
Therapists focus on creating a safe and supportive space. You might feel nervous, but the therapist will encourage you to share at your own pace. We're going to ask questions- and it may feel like a lot- but that doesn't mean you have to answer! This is about you!
Gathering Information
The therapist will ask questions about:
Your current challenges and symptoms
Your personal and family history
Your relationships and social support
Your goals for therapy
Any previous therapy or treatment experiences
This helps the therapist understand your story and tailor the approach.
Setting Goals
Together, you will start to identify what you want to work on. Goals can be broad, like reducing anxiety, or specific, like improving communication skills.
Explaining the Process
The therapist will explain how therapy works, including:
The frequency of sessions
Confidentiality and its limits
What to expect in future sessions
Homework or exercises you might do between sessions
Practical Details
You may discuss payment methods, session scheduling, and how to contact the therapist between sessions if needed.
Tips to Make the Most of Your First Sessions
Be honest: Share your feelings and concerns openly.
Ask questions: If something is unclear, ask for explanations.
Set realistic goals: Therapy is a process that takes time.
Be patient: It’s normal to feel unsure at first.
Take notes: Writing down key points can help you remember important information.
Common Concerns About Starting Therapy
Many people worry about what to say or fear being judged. Therapists are trained to listen without judgment and support you through your challenges. Remember, the first session is about understanding you, not fixing everything immediately.
What Happens After the First Session
After your initial session, you might feel relief, uncertainty, or a mix of emotions. This is normal. The therapist will likely suggest a plan for ongoing sessions based on your goals and needs.
You can expect:
Regular sessions, often weekly or biweekly, but this can be discussed to meet your needs and schedule
Opportunities to explore your thoughts and feelings
Tools and strategies to manage challenges
Progress reviews and goal adjustments
Starting therapy is a step toward better understanding yourself and improving your well-being. The consultation call and first session are designed to help you feel comfortable and supported. If you are ready to take that step, prepare your questions, be open, and remember that therapy is a partnership focused on your growth.
If you would like to schedule a consultation call or intake, please click the link below to be redirected to the contact form and I'll be reaching out soon!
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