Your First Therapy Session FAQ

Going to therapy for the first time can be overwhelming. What should you expect? How long will it last? Will it be awkward?

The stress that may accompany your first therapy appointment is normal. It’s typical to have questions, especially in the beginning. That’s why we created this First Therapy Session FAQ to help you. If you find yourself having more specific questions, reach out to your therapist. 

Q: Should I bring anything with to my first therapy session?

A: No. Some people might bring a pen and paper to write down notes, but you do not need to bring anything specific. If you are doing your sessions via video telehealth, these tips for online therapy will ensure you have a smooth connection.

Q: What should I expect from my first session?

A: Your first session is really about your therapist getting to know you better. They're likely to ask several questions about your background and what brings you into therapy. You might get emotional, and that’s okay. Whatever emotions come to the surface during your therapy sessions are completely valid, and chances are, your therapist has seen other people who have had the same emotional reaction. No reaction you have will be judged or seen as “weird.”

Q: What type of questions will I be asked in the first therapy session?

A: Most therapists will ask questions about your background and family history during the first session. They might also ask questions like, “What is a typical day like for you?” or “Tell me about how you grew up.” These questions help them get to know you better before they dive deeper. It’s important for a relationship to take shape before things get too serious.

Q: Can I bring a friend or family member with me if I’m nervous?

A: Not all therapists will allow others to attend the first session. If you plan on bringing someone with you, let your therapist know in advance so they can prepare for the session appropriately. 

Q: How long is a therapy session?

A: Most initial intake appointments are between 45-50 minutes long, and then you and your therapist can decide together on the length of future sessions. A typical session is 30-60 minutes. Some people suggest going to therapy on a day when you have a light workload. Having time before and after a therapy session to prepare and reflect can be beneficial. 

Q: If my therapist starts taking notes, should I be worried?

A: Not at all! In fact, many therapists take notes. They’re trying to get to know you and wouldn’t possibly be able to remember all the details if they didn’t write them down. Note-taking is an invaluable resource to therapists and is in no way a worrisome sign during your sessions.

Q: Will there be homework?

A: That’s up to your therapist, but homework is common. Nothing graded, don’t worry! Often it will be things like breathing exercises, journaling, or other self-care activities, but will vary based on your specific circumstances. 

Q: Can I talk about medication with my therapist?

A: Most therapists aren’t licensed to prescribe medications but can connect you with someone who can. 

For more information, visit these additional resources:

• 5 Tips for Smooth Video Telehealth Sessions
• What's Right For You? Selecting In-Person or Online Therapy
• Co-what? Understanding Your Copay and Coinsurance