Nervous about starting therapy? Here’s what to expect!
As a Licensed Marriage and Family Therapist in California I want to set you up for success!
Starting therapy can feel like a big step—and it’s completely normal to feel nervous or unsure before your first session. Whether you're dealing with anxiety, relationship issues, or just want to understand yourself better, therapy is a safe space for growth, healing, and self-discovery.
If you're wondering what really happens in that first appointment, you're not alone. Here's a clear, down-to-earth guide to help ease your mind and set the right expectations.
Why it is okay (and NORMAL) to feel nervous…
Many people worry they'll be judged, pressured to talk, or that they won’t “do therapy right.” The truth is: therapy is a no-pressure space where you're free to show up exactly as you are. And the best part about working with me is, I LIKE YOU ALREADY!
Therapists are trained to meet you where you’re at—whether you come in talking nonstop, crying, or sitting quietly and unsure of what to say. I am here to support you every step of the way!
What actually happens in your first therapy session?
The first session is called an intake session, and it's a bit different from regular ongoing therapy. Here’s what usually happens:
-You’ll Fill Out Some Paperwork
Before the session, you’ll complete forms that include your basic information, medical or mental health history, and consent to treatment. I have made this easy with an online client portal sent directly to your email!
-You’ll Talk About Why You’re There
I will gently guide the conversation to understand what brought you in. You don’t need to have the “perfect” reason or response. Even if you're not sure why you're struggling, that’s okay. I can help you figure it out!
-We’ll Get to Know Each Other
Just like any relationship, therapy works best when there’s trust and comfort. The first session gives us a chance to see if it feels like a good fit. You can ask questions about my style, experience, or anything else you’re wondering. There are no wrong answers/questions!
-We’ll Likely Discuss Goals
We might talk briefly about what you hope to get out of therapy—whether that’s managing anxiety, improving your relationship, healing from past trauma, or simply having a space to talk. It doesn’t always happen in the first session though, so no pressure! We have time :)
-You Don’t Have to Share Everything Right Away!
You’re in control of your pace. You can share what feels comfortable at the moment. Many people worry they’ll be expected to “spill everything” in the first session, but therapy is a process. You set the tone. I am dedicated to building an environment for my client that has them in the driver’s seat always!
-Some Things You Might Want To Ask Me
It’s totally okay to come with questions. Some examples include: What’s your approach to therapy? How often do we meet? How long does therapy usually last? Do you have experience with [your concern]? Therapists appreciate when clients are curious and open about their needs. I love to hear what has worked and what hasn’t with previous therapy experiences!
-After the Session: What to Expect
You may feel a little tired, relieved, or even emotional afterward—that’s normal. You're starting something new and meaningful. You might reflect on the session and decide if it feels like the right fit.
If it doesn’t feel quite right, it’s okay to try someone else. Finding a good match is an important part of the process and I’m here to help find you referrals too!
-You’re Taking a Brave Step
Starting therapy is an act of self-care and courage. You’re not expected to have it all figured out. All you need to do is show up.
With time, therapy can help you feel more grounded, connected, and empowered in your life. If you're thinking about taking the first step, I’m here to support you. Contact me today and we can set up a free 15 minute consult call. :)
Text or Call (916)299-5596 and I’ll get back to you shortly!