What If My First Therapy Session Is Awkward?

What if I don’t know what to say? What if my mind goes blank? What if I start crying right away? What if we just sit there in uncomfortable silence?

These questions fill the minds of almost everyone who considers therapy. At Televero Health, we hear these worries every day from people taking their first steps toward getting help. People who want support but are stuck imagining all the ways their first session might be awkward, uncomfortable, or embarrassing.

If you’ve been hesitating to schedule that first appointment because you’re worried about the awkwardness factor, you’re not alone. And we have some news that might help.

The Truth About First Sessions

Here’s what we’ve learned from thousands of first therapy sessions: They’re almost always a little awkward. And that’s completely normal.

Think about it: You’re meeting someone new. You’re talking about personal things. You’re not sure what to expect. Your therapist is just getting to know you. Of course there might be some awkward moments! There might be pauses while you think about how to express something. There might be false starts or moments when you’re not sure what comes next.

This isn’t a sign that therapy won’t work for you. It’s not a sign that you’re doing it wrong. It’s just what happens when human beings begin to connect around important, personal topics.

And here’s the good news: Therapists expect this. They’re trained for it. They’re comfortable with it. And they know how to help you through it.

What Therapists Actually Think About Awkwardness

Want to know a secret? Therapists don’t judge you for feeling awkward or uncertain in your first session. In fact, they expect it — and they often find it endearing. It shows that you care, that this matters to you, that you’re putting real thought into the process.

Therapists know that starting therapy takes courage. They respect the effort it takes just to show up and try. They’re not evaluating how smooth or articulate you are; they’re simply getting to know you and beginning to understand how they can help.

They also know that the little awkward moments in those first sessions often lead to the most meaningful connections later on. The things that feel hardest to say are often the most important to share.

Common First-Session Worries (And Why You Don’t Need to Worry)

Let’s look at some of the specific concerns people have about first sessions:

“What if I can’t explain what’s wrong?”
You don’t need to have a clear explanation. Many people start therapy precisely because they can’t put their finger on what’s wrong. Your therapist will help you explore and find words for your experience over time.

“What if I cry?”
Crying is completely normal in therapy. Therapists have boxes of tissues for a reason! They’re not uncomfortable with emotions — in fact, they see your tears as a sign of your capacity to feel and heal.

“What if we run out of things to talk about?”
Your therapist is trained to guide the conversation. They’ll ask questions to help you explore important areas. You don’t have to worry about awkward silences — they know how to use them productively or move the conversation forward.

“What if I don’t know how to answer a question?”
It’s perfectly fine to say, “I’m not sure” or “I need to think about that.” Therapy isn’t a test, and you don’t need to have all the answers. Sometimes the most valuable response is “I don’t know.”

“What if I say too much?”
There’s no such thing as saying too much in therapy. You can always start where you feel comfortable and share more as trust builds. Your therapist will help you pace the conversation.

Reframing the First Session

Instead of seeing your first session as a performance that needs to go perfectly, try viewing it as simply the beginning of a process. It’s like the first page of a book, not the whole story.

All you need to do is show up as you are — uncertain, nervous, hopeful, skeptical, whatever you truly feel. That’s enough to start with.

And remember, most good therapeutic relationships develop over time. The connection, understanding, and comfort grow with each session. Many people who now have transformative relationships with their therapists started with sessions that felt awkward or uncertain.

The awkwardness doesn’t predict the outcome. It’s just part of the beginning.

So if you’ve been putting off therapy because you’re worried about that first awkward session, give yourself permission to be imperfect. To stumble over your words sometimes. To not have everything figured out.

That’s not a barrier to good therapy. Often, it’s where good therapy begins.

Ready to take that first step, awkwardness and all? Start here.