The Benefits of Therapy: What to Expect in Your First Session

Starting therapy can feel like a big step—and for many people, it comes with a mix of

emotions: curiosity, anxiety, hope, and maybe even doubt. If you’re thinking about

booking your first session (or already have one coming up), you might be wondering:

What actually happens in that first appointment? And more importantly, will this really

help me?

The short answer is: yes—therapy can be life-changing. Let’s walk through what you

can expect from your first session, and how therapy can positively impact your mental

health, relationships, and overall well-being.

What Happens in a First Therapy Session?

Think of your first session as a starting point—a space to begin building trust,

understanding, and clarity.

Here’s what it usually includes:

1. Introductions and Relationship Building

You’ll meet your therapist, either in person or virtually. You don’t have to “perform” or tell

your whole life story—this is just the beginning. The therapist will likely explain how they

work, what you can expect from therapy, and invite you to share what brings you in. You

will have the opportunity to ask questions and provide informed consent to counselling

and therapy.

2. Paperwork and Confidentiality

If you haven’t already completed intake forms, the therapist might review them with you.

They’ll go over confidentiality—what is and isn’t private—so you know your rights and

feel safe sharing. Your therapist will ensure you understand all the points outlined in the

consent form and that you are voluntarily agreeing to connecting with this therapist for

therapy today.

3. Getting to Know You

You’ll be invited to talk about what’s been on your mind lately—whether it’s a recent

event, ongoing stress, emotional struggles, or a general sense of being stuck. You don’t

have to have the “right” words. Your therapist will help guide the conversation. Your

therapist may ask about your day-to-day life, your childhood and upbringing, school,

work, social activities, likes and dislikes. In, the first session, just like every session, you

have the control around what you share, and how you share it.

4. Setting Goals or Intentions

Some therapists will begin to explore your hopes or goals for therapy. These might be

clear (“I want to feel less anxious”) or more open-ended (“I just need someone to talk to

right now”). Either way, it’s a collaborative process—you and your therapist will work

together to create a direction that feels meaningful to you. Once goals and intentions

are identified (and they don’t have to be identified in the first session) the therapist may

explore and explain different ways that you could work together to support those goals

and intentions in therapy together.

5. Next Steps

As the session is coming to a close, the therapist may check in on how you are feeling

and how you have experienced the first session. Together you will explore next steps

(i.e., setting up additional appointments).

Common Myths About the First Session

You don’t have to share everything right away. Therapy is a process, not a

pressure cooker. It’s okay to go at your own pace.

You don’t need a diagnosis or a referral to start therapy. You can come to therapy

with specific concerns—or simply a desire for more support and clarity.

Feeling nervous is completely normal. Many people feel uncertain before their

first session. You’re not alone in that.

How Therapy Can Positively Influence Your Life

The benefits of therapy go far beyond the therapy room. While every person’s journey is

unique, here are some common ways therapy can make a lasting impact:

Emotional Relief and Clarity

Talking with a trained, nonjudgmental therapist can help you release pent-up emotions,

make sense of confusing thoughts, and find relief from anxiety, stress, or sadness.

Improved Relationships

Therapy can help you understand how you relate to others, set healthy boundaries, and

communicate more clearly—whether with a partner, friend, or family member.

Greater Self-Awareness

You’ll begin to understand your patterns—why you react the way you do, what beliefs

you carry, and how your past may be influencing your present. 

New Coping Tools

From grounding techniques to cognitive strategies, therapy can help you build skills for

managing difficult emotions, navigating conflict, and feeling more in control of your life.

Long-Term Growth

Many people report increased self-esteem, resilience, and confidence after a period of

therapy. It’s not about “fixing” you—it’s about supporting your growth and healing.

A Final Note: You’re Not Alone

Beginning therapy is an act of courage and self-care. You’re choosing to invest in

yourself—and that matters.

If your first session feels awkward or emotional, that’s okay. Trust takes time, and

healing isn’t linear. You don’t need to have it all figured out to begin. All you need is the

willingness to show up—and from there, we can walk the rest together.

If you’ve been thinking about therapy but feel uncertain, consider this your invitation to

take that first step. You deserve support, and our team is here and ready to meet you

exactly where you are.

Book your free consultation today Book Online | Thrive Psychotherapy London