What to Expect in a Therapy Session

Starting therapy can feel overwhelming—and that’s completely normal. Many people wonder: What will it be like? What do I say? If you’ve asked yourself these questions, you’re not alone. This guide will help you understand what to expect in a therapy session so you feel supported and ready to begin.

---

Before Your First Therapy Session

You don’t need to bring anything special—just yourself. Additionally, If you’d like, jot down a few thoughts or goals, but it’s not required. Typically, sessions last 60 minutes, and the first one often includes time to talk about your hopes for therapy and answer any questions you have.

---

1. Setting an Agenda: What to Expect in a Therapy Session

Every session is flexible and shaped around your needs. I might ask:

• “If we were to focus on one topic today, what would it be?”
• “How could today’s session be most helpful for you?”

In a first session, we’ll explore your expectations and goals. There’s no wrong place to start—wherever you feel ready is perfect. Often, working on one area (like setting boundaries at work) creates positive ripple effects in other parts of life.

---

2. Processing: A Key Part of What to Expect in a Therapy Session

This is the heart of therapy. Processing means exploring your thoughts, feelings, and patterns in a safe space. It helps you:

• Understand recurring patterns
• Gain perspective on your experiences
• Connect with yourself and identify next steps

Processing looks different for everyone, but it’s always about insight and growth at your pace.

---

3. Creating an Action Plan

I want you to leave each session with something practical to support your life. Toward the end, we’ll brainstorm an “experiment”—a small, values-based action that moves you closer to your goals.

For example:
If you feel overwhelmed at work, your experiment might be:

• Identify causes of overwhelm
• Choose one action (e.g., set boundaries, delegate tasks)
• Commit to trying that action before the next session

We call these experiments because the goal is learning, not perfection. Even if the action isn’t completed, we gain insight into barriers like anxiety or communication challenges—and work through them together.

---

Other Things Clients Often Ask

• Is therapy confidential? Yes, your privacy is protected by law, with rare exceptions for safety concerns.
• How often should I come? Many start weekly, then adjust as progress is made.
• What if I don’t know what to talk about? That’s okay! We’ll explore together.
• Will therapy feel uncomfortable? Sometimes, but that’s part of growth—and we’ll move at your pace.

---

You’re Not Alone

Starting therapy is a brave step toward caring for yourself. If you’re curious or have questions, I’d love to connect. Schedule a free consultation or explore more resources below.

Useful Links

• Different approaches to psychotherapy
• What is psychotherapy
• Benefits of Therapy You Probably Didn’t Know About