Booking that first appointment is often the hardest part. If you're lying awake the night before wondering what you're supposed to say, whether you'll be judged, or if you even have a "real enough" problem to bring in, you're not alone. None of that is required for a good first session.
Quick answer: Your first therapy session is mostly a conversation, not an interrogation. You'll talk about what brought you in, answer a few background questions, and leave with a rough sense of how we'll work together going forward. There's no script to follow and nothing you need to prepare in advance.
Before you walk in
You'll fill out some paperwork, either online beforehand or in the waiting room, covering the basics: contact info, insurance, a short history questionnaire. That's it for prep. You don't need a polished version of your story or a list of everything that's ever happened to you. In person or online, the goal of session one is simply to start, not to have it all figured out first.
What actually happens in the room
We'll spend most of that first session getting to know each other: what's bringing you in right now, a bit of relevant background, and what you're hoping is different on the other side of therapy. I'll ask questions, but you're never required to answer more than feels okay in the moment. If a topic feels too big for week one, we'll go around it and come back when you're ready. Trauma-informed care means the pace is yours to set, not mine.
What we won't do in session one
You won't be asked to relive a hard memory in detail, pushed toward a label or diagnosis on day one, or expected to be emotionally "on" the whole time. Silence, uncertainty, even a flat "I don't really know why I'm here" are all completely normal and give us plenty to work with.
How to know if it's the right fit
A good fit matters as much as credentials. Notice how you feel leaving the room: a little lighter, a little more understood, cautiously hopeful? Or unsure and hard to place? Either reaction is useful information, and it's always okay to try a session or two before deciding. If you're still choosing someone, a short list of questions to ask on a consultation call can help. That's coming to the Journal in a couple of weeks.
Common questions
Do I need to have my whole story figured out before I start?
No. Most people show up with a general sense that something feels off, not a tidy narrative, and that's plenty to begin with. We'll build the fuller picture together, over time.
What if I don't know what to say, or I cry, or I go blank?
All of that happens regularly and is nothing to prepare for or prevent. Crying, going quiet, losing your train of thought: these are normal nervous-system responses, not signs you're doing it wrong.
How long is the first session, and what happens after?
A first session (the intake) runs up to 75 minutes. Afterward, we'll talk about a loose plan: how often to meet, what approach might fit (EMDR, somatic work, parts work, or a blend), and what you'd like to focus on next.
Will I get a diagnosis right away?
Not typically, and not without your input. Diagnosis, when it's relevant at all, comes from an ongoing conversation, not a first-session checklist.
What should I bring?
Just yourself. If you're using insurance, your card is helpful, but otherwise there's nothing required beyond showing up.
When you're ready
If you've been putting off that first call, consider this your permission to take it slow. Reaching out doesn't commit you to anything beyond one honest conversation, and you can decide from there what feels right. A free 20-minute call is a good place to start.
