Taking the step to begin therapy is a brave and meaningful act of self-care. Whether you’ve been thinking about it for months or made the decision after a tough week, walking through the door — or logging on for that first session — can feel like both relief and anxiety rolled into one. That’s okay. It’s completely normal to feel uncertain about what to expect.
It’s Okay to Feel Nervous
Most people feel some combination of curiosity and apprehension before starting therapy. You might wonder:
- What if I don’t know what to say?
- What if I cry (or don’t)?
- What if the therapist judges me?
These are all common thoughts. Therapy isn’t a performance — it’s a conversation. You don’t have to have everything figured out or know where to begin. Your therapist’s role is to help you explore what brought you in, guide the conversation gently, and create space for honesty and curiosity at your own pace.
Finding the Right Fit
Therapy works best when you feel comfortable and safe with your therapist. It’s okay to take time to find the right fit — someone whose personality, approach, and communication style align with what helps you open up.
You can (and should) ask questions before committing, such as:
- What is your approach or philosophy of therapy?
- Have you worked with people experiencing similar concerns?
- What might a typical session look like?
And if, after a few sessions, you realize that the connection doesn’t feel quite right — that’s okay, too. Letting your therapist know that it isn’t the best fit won’t be met with hurt or judgment. In fact, most therapists deeply value your honesty and want you to find the space that feels most supportive for your healing. Your comfort matters, and finding the right person is part of the process.
What to Expect in the First Session
Your first session is often about getting to know each other. Your therapist will ask questions about what brings you in, your background, and what you hope to get from therapy. You’ll also have a chance to ask questions and share anything you want them to know about how you communicate or what helps you feel at ease.
There’s no pressure to tell your whole story in one sitting — therapy unfolds over time.
You Don’t Have to Be in Crisis
Many people wait until things feel unbearable before seeking therapy, but you don’t have to be in crisis to benefit. Therapy can be a place to:
- Explore identity, relationships, or transitions
- Manage anxiety or stress before it becomes overwhelming
- Build skills for communication, self-compassion, and balance
You’re allowed to come to therapy just because you want to understand yourself better.
A Step Toward Healing
Beginning therapy doesn’t mean something is “wrong” with you — it means you’re ready to care for yourself in a deeper way. You’re showing up for your mental and emotional health, and that’s something to be proud of. Healing comes from connection — with your therapist, your emotions, and yourself. Whether you’re beginning therapy for the first time or returning after time away, we’re here to walk with you, at your pace, every step of the way.