What to Expect in Your First Therapy Session: A Gentle Guide for New Clients
Starting therapy can feel like standing at the edge of a cliff — both hopeful and uncertain.
You might be wondering: What do I say? What if I cry? What if I don’t click with the therapist? Or worse, what if they don’t understand what I’m going through? If you’ve never had therapy before, it’s completely normal to feel nervous, unsure, or even skeptical.
At NuHu Therapy, we hear this all the time — and we want you to know, you’re not alone. Your first therapy session isn’t a test or an interview. It’s a conversation. A beginning. A space where you get to explore what you need, without pressure or expectation. This guide walks you through exactly what to expect in your first session, so you can take that first step with a little more clarity and confidence.
Before the Session: What Happens When You Book
When you book a free 20-minute consultation with NuHu Therapy, you’re not committing to anything long-term. You’re simply meeting with a therapist to get a feel for their approach and ask any questions you may have.
If you decide to move forward, you’ll schedule your first full session. Before the appointment, you’ll usually fill out some basic intake forms — things like your background, any issues you want to address, and your preferred name and pronouns. This helps your therapist meet you respectfully and start building a sense of safety right away.
These intake forms also invite reflection:
Why am I coming to therapy now?
What’s not working in my life that I want to change?
Even a few quick thoughts can be grounding.
What Happens in the First Therapy Session?
Your first full session is typically 50 minutes long. It’s designed to help you and your therapist get to know each other, begin identifying your goals, and build a foundation of trust.
Here’s what it usually includes:
1. Introductions and Ground Rules
Your therapist will introduce themselves, explain how sessions work, and talk briefly about confidentiality.
Everything you say is private — with a few exceptions (like safety concerns, which we’re required by law to report).
They’ll also let you know:
You can pause the conversation anytime.
You don’t have to dive into everything right away.
Boundaries are respected here.
2. Your Story, Your Way
You’ll be invited to talk about what brought you to therapy. Some people arrive with a clear agenda. Others sit down and say, “I don’t even know where to start.” Both are completely okay.
The therapist may ask questions like:
What’s been feeling heavy lately?
Have you done therapy before?
What feels hardest to talk about right now?
There’s no pressure to go deep right away — you get to steer the pace.
3. Exploring Your Goals
Even if you’re not totally sure what your goals are, your therapist can help you figure that out. Maybe you want to feel less anxious. Maybe you’re navigating grief, burnout, or relationship stress. One powerful prompt is:
“What would life look like if therapy helped?”
Goals can be practical (better sleep, fewer panic attacks), emotional (more confidence, less guilt), or relational (better boundaries, less conflict).
4. Establishing Safety and Connection
Therapy works best when there’s a real connection. So part of the first session is simply noticing:
Do I feel safe here?
Do I feel seen?
Can I imagine trusting this person over time?
At NuHu, we encourage clients to take 1–3 sessions to assess the fit. There’s no pressure to decide on day one.
What You Don’t Need to Worry About
Let’s clear this up now — you don’t need to be “good at therapy.”
You don’t need a script.
You don’t need to cry.
You’re allowed to be awkward, quiet, or unsure.
You can ask, “Is this normal?” or “Do other people feel like this?” — we welcome it.
Therapy isn’t about performance. It’s about presence. And showing up is already a huge step.
Common Myths About the First Session
❌ “I’ll have to talk about my trauma right away.”
Truth: You set the pace. There’s no rush, no pushing, and no expectation to “go deep” on day one.
❌ “The therapist is going to analyze me.”
Truth: We’re not here to label or diagnose you in 5 minutes. We’re here to understand your story — and walk alongside you.
❌ “If I don’t feel better after one session, it didn’t work.”
Truth: Therapy is a process, not a quick fix. The first session is more like choosing your trail guide — not summiting the mountain.
Tips for Making the Most of Your First Session
Write down what’s on your mind. It helps some clients to bring a few notes.
Speak your nerves out loud. Therapists appreciate honesty — “I’m nervous” is a great place to start.
Ask questions. About anything — the process, the therapist’s experience, or what to expect long term.
Give yourself space after. Emotions may rise. Block off time to rest, reflect, or decompress.
You don’t need to have everything figured out. You just need to be present and open.
Therapy with NuHu: What Makes Us Different
NuHu Therapy is 100% virtual and available to clients across Ontario.
We specialize in creating non-judgmental, identity-affirming spaces — whether you’re navigating anxiety, trauma, burnout, or exploring deeper parts of who you are.
We also understand that therapy can feel intimidating, especially if:
You’re a man who’s never talked about your emotions
You’re LGBTQ+ and have faced past judgment
You’ve had a negative therapy experience before
You’re not sure if your problems are “bad enough”
Here’s what we offer:
Licensed, compassionate therapists trained in trauma-informed care
Evening appointments and flexible scheduling
Covered by most insurance plans (check with your provider)
No referral needed
Ready to Take the First Step?
You don’t need a perfect plan. You just need a starting point.
We offer a free 20-minute consultation so you can meet a therapist, ask questions, and see if it feels like a good fit.
No pressure. No commitment. Just a conversation.
📍 Book your consult today: https://nuhutherapy.com/free-consult
