What to Expect in Your First Therapy Session
Stepping into therapy for the first time can feel like opening a door to the unknown. It’s completely natural to feel a little nervous, but know that you are stepping into a space designed for your healing and growth. Maybe you’re feeling a mix of curiosity, nervousness, and a quiet hope that this could be the space where things start to shift for you. If you're a spiritual seeker or someone who identifies with a witchy, holistic path, you might also be wondering if therapy will honour the depth of your experiences.
Let me reassure you: this is a space where you are welcome as you are. Therapy, at its best, is a place where your struggles are met with care, and your spiritual path is honoured. Let’s talk about what to expect in your first session, so you can step in feeling grounded and prepared.
1. Before Your Session: Setting the Energy
In our first session, which lasts 90 minutes, we’ll go through the intake process together. This allows us to start building a connection right away and ensures that I fully understand what’s bringing you here and how I can best support you.
I encourage you to take a moment before your session to breathe, centre yourself, or even light a candle if that feels right. Coming into therapy with intention, just like any other sacred work, can help you feel more present and open.
2. The First Five Minutes: Creating a Safe Container
The first few minutes of our session aren’t about diving into deep emotions right away. This is where we create the space together. I’ll greet you warmly, check in on how you’re feeling about being here, and gently ease us into the conversation. If you’re feeling anxious, that’s completely normal! We can talk about that, too. Therapy isn’t about rushing, it’s about moving at a pace that feels safe.
You might also wonder: Do I need to know exactly what to say? You don’t need to come in with a script. Some people start with, “I don’t know where to begin,” and that’s totally okay. And if silence happens, that’s okay too. Sometimes, the space between words is just as important as the words themselves.
3. Getting to Know You: Your Story, Your Path
Our first session is about exploration. I’ll invite you to share what’s bringing you to therapy. Maybe it’s a recent life transition, a feeling of being stuck, or a deep yearning for more meaning. Maybe your intuition has been nudging you toward this for a while. Whatever it is, it’s valid.
You can also share how your spirituality plays a role in your life. For some, it’s a guiding force; for others, it’s a question still unfolding. There’s no right or wrong here, only what feels true for you.
4. What Therapy Isn’t
A lot of people worry that therapy means sitting in a room (or on Zoom) while a therapist “analyzes” them. That’s not how I work. Therapy isn’t about judgment or fitting you into a neat little box. It’s a collaborative process. One where we explore together, rather than me telling you who you are.
Therapy isn’t about fixing you, because you’re not broken. Instead, it’s about offering you tools, insights, and space to navigate life’s challenges with more grounding and clarity.
5. The Rhythm of the Session
Your first session might flow something like this:
A gentle check-in: How are you feeling about being here?
Exploring what’s bringing you in: What’s been weighing on you or calling you to seek support?
A look at your spiritual path (if that’s important to you): Do you see therapy as part of your personal healing journey?
A chance to ask questions: Wondering about my approach? About how therapy works? This is your space to ask.
A closing reflection: We’ll end with a moment to reflect on how the session felt and what might be next.
Sometimes, emotions rise up, and that’s okay. Tears, silence, laughter. They all belong in the room. However you show up is exactly right.
6. What Happens After the Session?
Once our session ends, you might feel a mix of emotions. Some people feel lighter, like they’ve set something down. Others feel a little raw, like they’ve opened a door that was long shut. Both are normal.
I encourage you to take a few minutes after the session to ground yourself. This could mean sipping tea, journaling, or stepping outside for fresh air. If something from the session lingers in your mind, know that it’s all part of the unfolding process. You might find it helpful to journal about what stood out to you. Try reflecting on a question like, 'What emotions or insights surfaced for me today?' or 'What do I want to carry forward from this session?' Taking a moment to honour your thoughts in writing can deepen your healing journey.
If you decide to continue therapy, we’ll talk about what feels right for you. Some people prefer weekly sessions, while others check in every other week. It all depends on what feels supportive.
7. A Few Gentle Reassurances
It’s okay to be nervous. Therapy is a new experience, and it’s natural to feel a little unsure at first.
You are in control. This is your healing journey. You get to decide how we move forward, what feels comfortable to share, and what pace works best for you.
Healing isn’t linear. Some sessions might feel like big breakthroughs, while others feel like gentle processing. Both are valuable.
8. Therapy as a Sacred Space
For many of my clients, therapy isn’t just about managing stress or working through emotions. It’s a sacred space for self-discovery. It’s a place to reconnect with yourself, honour your intuition, and find your footing again when life feels chaotic.
If you’ve been on the fence about starting therapy, I invite you to take a deep breath and know this: you are not alone in this. The first step might feel big, but it’s leading you somewhere meaningful. I’d be honoured to walk alongside you.
Ready to Begin?
If you’re feeling called to explore therapy in a way that honours your spirituality and unique path, let’s connect. I offer a compassionate space where you can be seen, heard, and supported. Book a free initial consultation, and let’s take the first step together.
