Starting therapy can feel both hopeful and uncertain. You might wonder what will happen in the room, how long it takes to feel better, or whether it’s “for you.” This guide walks you through what to expect so you can step in with more clarity and ease.
The first session: building the foundation
Your first session is mainly about connection and context. Your therapist will ask about what brought you in, your background, and your hopes for therapy. You might also talk about how you prefer to work—practical and structured, or more exploratory. There are no “right” answers; honesty about how you feel helps. You can ask about their approach, confidentiality, and how often sessions usually are. It’s also okay if you don’t share everything in the first hour. Trust builds over time.
How therapy works over time
Therapy isn’t a single event; it’s a process. Early on, you’ll often see patterns in your thoughts, emotions, and relationships. As you understand these better, you can experiment with new responses. Progress isn’t always linear. Some weeks you’ll feel lighter; others may be harder. That’s normal. The work between sessions—noticing, practising, reflecting—matters as much as the time in the room.
Your role in the process
You’re not a passive recipient. The more you bring your real experience—including doubt, irritation, or “nothing to say”—the more useful therapy becomes. It helps to:
- Be as honest as you can about what’s going on and how you feel about therapy itself.
- Notice what helps or doesn’t, and share that with your therapist.
- Give yourself permission to go at your own pace.
When to expect changes
Some people feel relief quite soon from being heard and having a safe space. Deeper shifts in patterns and beliefs often take longer—weeks to months. There’s no universal timeline. You and your therapist can regularly check in on how you’re doing and whether the focus feels right.
If you’re considering therapy, the best step is often to book a first session. You can learn a lot from one conversation, and you don’t have to commit to a fixed length of time before you start.