Hey there, and welcome back to The Ariza Inspire Podcast — the show where we talk all things mental health, self-awareness, and becoming the emotionally solid version of yourself you actually like hanging out with. I’m your host, Samantha, a licensed professional counselor and just a reminder, this isn’t therapy but a way to get some of those questions answered. Today we are diving into something that can feel both exciting and nerve-wracking…

Your first therapy session.

Yup — the one you’ve maybe been thinking about for weeks… or months… or let’s be honest, years. No shame. I get it. It can be intimidating. Getting started with therapy is a big step, and I want to walk you through it today — how to prepare, what to expect, and how to make the most of that first convo with your new therapist.
Whether you’ve already booked your first session or you’re just thinking about it, I am here for you. Even if you are low-key stalking therapy content to see if it’s “your thing” — I see you. Let’s make it feel a little less mysterious get some questions answered.

Part 1: First things first — Let’s normalize the nerves

So let’s just go ahead and say it:

It is completely normal to feel nervous before your first therapy session. You might be wondering…
• What do I say?
• Will they judge me?
• What if I cry? What if I don’t cry?
• Is this going to be weird?

Totally valid questions and totally understandable.

Therapy can feel vulnerable. You're meeting someone new and talking about stuff that maybe you’ve never said out loud or even dared to, even to yourself. So, give yourself some compassion here. Feeling nervous doesn’t mean you’re not ready. It means you’re human and new things are scary. 

Part 2: What to expect during your first session

Now let’s get into the actual session — what happens when you log into that virtual link or walk into that cozy little office with the tissues and salt lamp. 

Even this can be intimidating because technology is not always on your side. Especially if this is your first time, give yourself a few extra minutes to log in and make sure your tech is working. This can make an uncomfortable situation ten times worse if you feel like you are scrambling to login at the exact moment it starts. Depending on what your therapist uses for the session, you might have to grant access to your microphone and camera which will take an extra minute so give yourself the time.

The first session is often what therapists call an “intake” session — which is basically a getting-to-know-you conversation.

Your therapist might ask questions like:

• What brings you to therapy right now?
• Have you done therapy before? What was that like for you?
• What are you hoping to get out of therapy?
• Are there any specific issues you’re struggling with — like anxiety, relationships, burnout, grief, etc.?
• What’s your support system like? Friends? Family?

They might also go over:

• Basic background info — your job, living situation, any health stuff
• Safety questions — like asking about self-harm or suicidal thoughts
• How sessions will work — like how often you'll meet, what their cancellation policy is, and whether they take notes

You do not have to have perfect answers to any of this. Seriously. You can say, “I’m not sure yet,” or “I just know I’m feeling off and want to understand it.” That’s enough. Your therapist has questions to ask in case you don’t know what to say so don’t feel pressured to keep the conversation going.

The first session is about connection — not performance.

Part 3: How to prepare — without overprepping

Okay, now you’re probably thinking: “Cool, so how do I actually get ready?”

Here are a few low-pressure ways to prepare for your first session:

1. Think about what brought you here.
What made you decide it was time to talk to someone? Was there a moment that pushed you over the edge — like a breakup, panic attack, or burnout at work? Or has it been more of a slow build — like you’re just tired of feeling meh all the time?

You don’t need a script. Just know your why — even if it’s a messy one.

2. Make a note of anything you want to bring up.
This can be super casual — think notes in your phone or a few words scribbled in your journal. Some people even bring a list. Totally allowed!

Ideas of what to bring up:
• Recent challenges or emotional spikes
• Ongoing stressors (like work, parenting, relationships)
• Things you’ve tried that haven’t helped
• Any goals — even if they’re vague — like “I want to feel more in control” or “I want to stop spiraling all the time”

3. Think about how you want therapy to feel.
This one’s underrated. Do you want someone warm and gentle? Someone direct? Are you open to homework? Want a space to vent, or more structure? It’s okay to share your preferences. Therapists want to work with you.

Part 4: Questions YOU can ask your therapist
Yes — you’re allowed to ask questions too! Therapy is a two-way street. You might have already asked these questions in a consultation call or email but even if you didn’t, you can now! There doesn’t have to be a “right time” per se in order to ask your therapist anything.

Here are some great ones to keep in your back pocket:

• What’s your approach or style as a therapist?
• Have you worked with people who are dealing with [insert your struggle — anxiety, trauma, parenting, etc.]?
• How do you typically structure sessions?
• What happens if I don’t know what to talk about?
• What if I’m not sure this is the right fit?

Asking questions helps you feel more in control and helps you assess whether this is someone you want to keep working with. And yes — it's totally okay to switch therapists if something feels off. And no, that doesn’t make you difficult. It makes you discerning and willing to do what is right for you.

Part 5: Let go of the pressure to “start strong”
Here’s a secret: You don’t have to tell your whole life story in the first session. You will have more than enough time to discuss all the details of who you are over the course of your therapy journey.

You can start small. You can ramble. You can cry. You can laugh. You can say, “I don’t know what I’m doing here.” And your therapist will likely smile and say, “That’s okay. We’ll figure it out together.”

This is your space. There is no perfect way to “do therapy” so don’t worry about it.

Also — hot tip — if you feel awkward, you can say that! You can literally say:

“I feel awkward talking to a stranger about this.”

Naming the awkwardness helps ease the awkwardness. And your therapist has heard it all before, I promise.

Part 6: After the session — what now?
When your first session is over, you might feel one of three things:
1. Relieved. You finally said it out loud.
2. Exhausted. Emotional hangover is real.
3. Uncertain. You’re not sure how it went.

All of those are normal. Give yourself space to reflect. You can ask yourself:
• Did I feel safe?
• Did I feel heard?
• Did I feel any relief, even a little?

If yes — that’s a good sign.

If not — keep note of it. Give it a couple of sessions unless something felt way off. Sometimes it takes time to build that comfort and we will go into detail about what to do in those situations that feel off in the next episode. Especially the red flags to look for!

Before we wrap — let’s do a quick recap
• It’s normal to feel nervous before therapy. That doesn’t mean you’re not ready.
• The first session is about connection, not perfection.
• You can prepare by jotting down what’s been going on and what you hope to get out of it.
• You’re allowed to ask your therapist questions.
• And most importantly — there’s no right or wrong way to start.

Alright friends, that’s our episode for today. I hope this helped take some of the mystery — and maybe some of the fear — out of starting therapy. It’s brave. It’s powerful. And it’s one of the best investments you can make in you.
If you’re heading into your first session soon — I’m rooting for you.

And hey — if this episode helped you, pass it along to someone else who might be on the fence about therapy. You never know who might need a little nudge.

Until next time, take care of yourselves, and I’ll see you back here soon.