How to Prepare for Your First Therapy Session

Your first therapy appointment is confirmed. Now your mind is racing. What will they ask? What should you say? What if you can’t find the right words—or worse, what if you start crying and can’t stop?

At Televero Health, we’ve guided thousands of people through their first therapy sessions. We hear these worries all the time: “What if I don’t know what to talk about?” “Should I prepare something?” “Will they think my problems aren’t serious enough?” The anticipation can sometimes feel more stressful than the actual appointment.

But here’s something that might surprise you: you don’t need to have everything figured out before you walk through that door or log onto that video call. In fact, the less rehearsed you are, often the better.

That said, there are some simple ways to help yourself feel more grounded as you approach this new experience. Here’s how to prepare—without over-preparing.

Remember: First Sessions Are Just Beginnings

Your first therapy session is like opening a conversation that will continue over time. You don’t need to tell your entire life story in one sitting. You don’t need to articulate every feeling perfectly. You’re just beginning to get to know each other.

Most first sessions follow a similar structure. Your therapist will likely:

Ask about what brought you to therapy right now

Gather some basic information about your current situation and history

Explain a bit about how they work and what you can expect

Answer any questions you have about the process

This session is as much about you getting a feel for the therapist as it is about them getting to know you. It’s a two-way street.

Reflect on What Brought You Here

While you don’t need to have a perfectly crafted narrative, it can help to spend some time reflecting on what led you to seek therapy.

Was there a specific moment when you decided it was time? A pattern you noticed? A feeling that became too difficult to ignore?

Maybe you’re not exactly sure why you’re coming—you just know something doesn’t feel right. That’s completely valid too.

Even a simple starting point like “I’ve been feeling overwhelmed lately” or “I’m not sure what’s wrong, but I haven’t felt like myself” gives your therapist somewhere to begin. They’ll help you explore from there.

Consider What You Hope to Gain

You don’t need specific goals yet, but thinking about what you hope therapy might offer can be helpful.

Are you looking for relief from specific symptoms? A space to process difficult experiences? Tools to handle certain situations better? Greater understanding of yourself and your patterns?

Your aims might be clear or vague. They might change as therapy progresses. But having some sense of what you’re seeking can help both you and your therapist.

Write Down Questions You Have

Your first session isn’t just about the therapist asking you questions. It’s also your chance to learn more about them and how they work.

Consider writing down any questions that would help you feel more comfortable. These might include:

How often will we meet?

How long might therapy last?

What’s your approach to working with [the issues you’re concerned about]?

How will we know if therapy is helping?

What happens if I need to reach you between sessions?

Don’t worry about having “smart” questions. Ask whatever would genuinely help you feel more at ease.

Take Care of Logistics Ahead of Time

Reducing practical stressors can help you arrive more present and calm. Before your session:

Confirm the time and location (or video link)

Complete any paperwork sent in advance

Check if your insurance has been verified (if applicable)

Plan your route or set up your space for a virtual session

Give yourself a little buffer time so you’re not rushing

For virtual sessions, test your technology beforehand if possible

These simple steps eliminate last-minute scrambling that can add unnecessary stress.

Create Space for Feelings

It’s normal for emotions to surface before, during, and after your first session. Try to create some breathing room around the appointment:

If possible, don’t schedule high-pressure activities immediately before or after

Consider how you’ll transition back to your regular day after the session ends

Plan a simple self-care activity for afterward—a walk, a cup of tea, or just a few minutes of quiet

This helps contain the experience and gives you space to process whatever comes up.

Remind Yourself That Discomfort Is Normal

Many people feel nervous, self-conscious, or even a little embarrassed in their first session. Your therapist expects this and knows how to work with it.

If you find yourself getting emotional, that’s okay. If you struggle to find words, that’s okay too. If you talk too much or too little or go off on tangents—it’s all okay.

Your therapist has seen it all before. They won’t judge you for being human.

Remember You Have Choices

Throughout the process, remember that you have agency. You can:

Decide how much to share and when

Ask to slow down if things feel overwhelming

Let your therapist know if something doesn’t feel right

Evaluate after the session whether this feels like a good fit

Therapy works best when you feel a sense of partnership and choice in the process.

That first session might feel like a big step into the unknown. But it’s just one conversation—the beginning of a process that unfolds over time, at a pace that works for you.

And despite all the anticipation, many people leave their first session thinking, “That wasn’t as scary as I expected.” Sometimes the hardest part is just walking through the door.

Ready for your first session? We’ll help you find a therapist who makes you feel comfortable from the very beginning.