What to Expect From Your First Session: An Honest Guide
If you have never done therapy before (or even if you have), deciding to take that first step can bring up a wide range of thoughts and emotions. Maybe you are hopeful, anxious, uncertain, curious, or all of the above. You might be wondering whether therapy could really help. All of that is completely normal.
At New Port Psychology, I want you to know that this mix of curiosity and nervousness is not only okay, it is often exactly where healing begins.
Why the First Session Matters (and What It Is Not)
Your first appointment is not designed to fix everything at once. Instead, it is a chance for us to get to know each other and to map out a path forward that feels right for you. Rather than diving straight into solutions, we begin with questions, history, and honest conversation. This is how we build a foundation that feels safe, respectful, and tailored to your life and values.
This is also a time to explore what you hope to gain from therapy. You may want relief from anxiety, balance in your relationships, clarity when life feels overwhelming, or simply a space where you can speak freely without judgment.
The seating area in my office where many patients have their first conversation.
A Clear Picture of What to Expect
Here is what many first sessions look like. Keep in mind that each person is different, so your experience will be based on your needs.
Introductions and rapport building: We spend time getting oriented. This often includes questions about why you scheduled the appointment, how you have been feeling recently, and what you hope therapy can support.
Paperwork and logistics: We may review intake and consent forms including confidentiality, scheduling policies, and communication boundaries. This helps create clarity and safety before we go deeper.
Background and history: I may ask about relevant life experiences, stressors, relationships, past coping strategies, and prior therapy. These details help me understand your story.
Your goals and hopes for therapy: You may already know what you want, or you might just know that you do not feel like yourself. Either way is valid. Together we begin shaping meaningful therapy goals.
Your questions and concerns: You are always welcome to ask about the process, structure, frequency of sessions, or how therapy can address your specific concerns. No question is too small.
It’s Normal to Feel Uneasy or Uncertain
The view from where many patients sit, with natural light and a bookshelf full of resources that support and guide our work together
Sharing personal information with someone you just met can feel strange. You may feel awkward or hesitate to open up. Lots may happen all at once, or you may sit quietly and not know what to say. All of this is normal.
Many people describe the first session as an interview, since there are often many questions and some note taking. This does not mean you are doing therapy wrong. It simply means we are gathering information, your context, your strengths, and your pain points, so we can create a treatment plan that fits you.
It is also common to leave the first session unsure whether anything "big" happened. Early therapy sessions often lay groundwork rather than produce immediate breakthroughs. Progress builds gradually, not in one moment.
What Realistic Progress Looks Like
Change rarely moves in a straight line. Some weeks will feel encouraging, while others will be more difficult. Work will always be focused on progress towards what you value most.
The early phase of therapy is often about trust building, insight, and understanding patterns.
Your openness and engagement will shape the work we do together. Honesty is far more important than perfection.
Success does not mean eliminating all stress or pain. It means having more clarity, capacity, and choice, even in the face of life’s difficulties.
Why New Port Psychology May Be a Good Fit
At New Port Psychology, I aim to offer therapy that feels collaborative, grounded, and individualized. I do not believe in one size fits all treatment. Instead, I draw from evidence based approaches such as Dialectical Behavioral Therapy, Cognitive Behavioral Therapy, Acceptance and Commitment Therapy, and trauma informed methods.
I often work with adults who are balancing many responsibilities, such as military service members and veterans, professionals juggling work and family life, and individuals navigating anxiety, trauma, or burnout. My goal is to provide a space where you feel respected, understood, and supported rather than rushed or judged.
If You Are Curious or Nervous, You Are in the Right Place
If you are considering therapy and want to know whether it may be useful, I am happy to answer questions, discuss your goals, and help you get a sense of what working together might look like. You do not need to have everything sorted out before you begin. Many people start simply with a sense that something could be better, or that it would help to talk things through in a structured and supportive space.
Therapy offers room to think clearly, understand patterns, and move forward with intention. If you feel ready to explore that work, you are welcome to reach out.
A partial view of the waiting room at New Port Psychology, with refreshments and a quiet space to pause before sessions.
