What to Expect in Your First Therapy Session
If you're feeling nervous before your first therapy appointment, you're in good company — almost everyone does. The first session is simply a conversation, a chance for us to get to know each other and figure out how I can help. Here's exactly what to expect, so there are fewer surprises.
In short: Your first therapy session is a relaxed, get-to-know-you conversation. Expect to talk about what brought you in, a little of your history, and your goals. You can ask questions too, everything is confidential, and there's no pressure to share more than feels comfortable. Feeling nervous beforehand is completely normal.
Before the session: the free consultation
Most of my clients begin with a free consultation before we ever schedule a first session. This is a short phone call — no cost, no obligation — where you can describe what's bringing you to therapy and ask me anything you like. It's also a chance to hear how I work and notice whether my style feels like a fit.
Finding the right therapist matters more than most people realize. The relationship between client and therapist is one of the strongest predictors of whether therapy helps, so it's worth taking the time to sense whether we connect. If it feels right, we book a first session; if not, there's no pressure at all.
What the first appointment is actually like
The first full session is often called an intake, but don't let the clinical word worry you — it's really just a longer, more relaxed conversation. There's no couch you're required to lie on and no script you need to follow. You can sit comfortably, in my Brookline office or on secure video, and we'll talk.
I usually begin by asking what's been going on and what made you decide to reach out now. From there, the conversation tends to unfold naturally. Some people arrive with a clear list of concerns; others aren't quite sure how to put things into words yet. Both are completely fine. Part of my job is to help you find the language for what you're experiencing.
What I'll ask you
To understand your situation, I'll ask some questions about your current life and a little about your background. These often include what's felt hardest lately, how it's affecting your daily life, sleep, relationships, and work or school, and what you're hoping will be different. I may ask about your family, past experiences, or any previous therapy.
You are always in control of how much you share and when. If a question feels like too much for a first meeting, you can simply say so. We move at a pace that feels safe for you — there's no expectation that you'll tell me your whole story on day one.
What you can ask me
A first session goes both ways. You're welcome to interview me, and I encourage it. People often ask about my training and approach, how I'd work with concerns like theirs, how often we'd meet, and how we'll know therapy is helping. You can read more about my background on my about page if that's useful beforehand.
Practical questions are just as valid. Feel free to ask about scheduling, telehealth, cancellation policies, or fees. There are no wrong questions, and asking them is a healthy sign that you're taking an active role in your own care.
Confidentiality and your privacy
What you share in therapy is confidential. Early on, I'll explain how confidentiality works, including the rare, legally defined situations where I would need to act to keep someone safe. Understanding these boundaries helps therapy feel like the genuinely private, protected space it's meant to be.
Knowing that the room is confidential is often what allows people to say the things they've never said out loud. You get to decide what you bring, and it stays between us.
How to prepare (and why it's okay to feel nervous)
You don't need to prepare anything to have a good first session, but a few things can help if you'd like. Some people jot down what's been on their mind, a rough sense of their goals, or any questions for me. Arriving a few minutes early — or settling into a quiet, private spot for a video session — can make the start feel calmer.
Above all, please know that feeling nervous is normal and welcome. Talking about personal things with someone new takes courage, and I never expect you to have it all figured out. We are human beings, not human doers, and the first session is just the beginning of a collaborative process, not a performance. When you're ready, you can reach out to schedule a free consultation.
First session FAQs
How long is a first therapy session?
A first session typically runs about 45 to 50 minutes, similar to ongoing sessions, though the initial meeting can sometimes feel fuller as we cover more ground. We'll spend the time getting to know your situation and goals, without rushing to fit everything into one appointment.
Do I need to know exactly what to say?
Not at all. Many people start therapy unsure how to describe what they're feeling, and that's completely normal. Part of my role is to help you put words to your experience. You can arrive with nothing prepared and we'll find our way into the conversation together.
What if I get emotional in the first session?
That's okay and more common than you might think. Talking about difficult things can bring up feelings, and therapy is a safe place for them. There's no pressure to hold anything back or to push yourself further than feels comfortable in a first meeting.
How do I schedule a first appointment?
The easiest way is to reach out to book a free consultation first. We'll have a short call to talk about what you're looking for, and if it feels like a good fit, we'll schedule your first session in Brookline or by secure telehealth across Massachusetts.
I'm here for you.
Do you want to feel understood and discover a pathway forward?
Reach out today and let's get you started.