Starting Therapy for the First Time: What to Expect

Starting therapy can bring up a lot of emotions—hope, nervousness, curiosity, and even doubt. If you’re considering taking this step, you’re not alone. Many people wonder what therapy will be like, what they should talk about, and whether it will actually help. These questions are totally normal, and common.

Therapy is different for everyone, but the heart of the process is always the same: creating a safe, supportive space where you can show up as you are. Whether you're going through a breakup, facing burnout at work, or just feeling stuck, therapy gives you a place to unpack what’s going on beneath the surface.

In our first few sessions, we’ll get to know each other. You don’t need to have a script or know exactly where to begin. I’ll ask questions to help us explore what you’re feeling and what you hope to get out of therapy. From there, we work collaboratively—using conversation, reflection, and sometimes practical strategies to help you move forward.

One thing I hear a lot is, "Is it okay to just talk about myself the whole time?” The answer is: absolutely! Therapy is your protected and confidential space. And whether it’s your first time or your first time in a while, you deserve to feel seen, heard, and supported. 

If you’re considering starting therapy, know that you don’t need to be in crisis to benefit. In fact, beginning therapy during a more stable period can be a powerful time to focus on your growth, gain clarity, and build the tools to navigate future challenges with confidence. Additionally, many first-time clients worry they need to come in with the “right” words or a specific goal. But therapy isn’t about having it all figured out—it’s about showing up just as you are. In our work together, we’ll take things at your pace, explore what’s been weighing on you, and build tools that support real, meaningful change