Starting therapy can feel like stepping into the unknown. Will it be
awkward? What will the therapist ask? This blog will walk you through
what to expect in your first session and help you feel prepared."Well!!
Let me tell you about what I felt on my first therapy session.
Sitting in the OPD waiting room, my name was finally called. I stood up,
my heart racing, unsure of what to expect. My parents followed me
closely, their presence overwhelming. Yes, my parents and I had some
issues in our relationship. At that moment, I was seeking clarity—not
just for myself, but for the complexities of my relationships with my
parents and the growing weight of academic pressure.
As I entered the therapist's room, I noticed how calm it felt inside—so
different from the chaos in my head. She greeted us warmly, asked us to
sit, and invited my parents to share their perspective. They began
recounting the incidents that led us here—my panic attacks, my
struggles, and the concerns they had noticed. I sat quietly, a little
nervous, as they spoke.
When they were done, the therapist gently asked them to step outside.
Suddenly, it was just me and her. I was unable to smile The best
decision I made that day was to tell myself, “Speak it out all.” Even
though it was hard, it felt liberating to put my emotions into words.
Your therapist isn’t there to “fix” you—they’re there to help you unpack
your feelings and guide you to solutions.
She asked my name, my symptoms, my field of studies. When I told her
about my panic attacks, she started teaching me about how to manage
panic attacks. I could see her empathetic behaviour towards me. But
still I was just listening to her. She was telling me some relaxation
techniques.
I told her about my sour mood, laziness, no appetite, and insomnia and
overwhelmingness. She started explaining their cause one by one. Then we
bid bye to each other.
As I stepped out of the therapist’s room, I felt lighter—not entirely
unburdened, but as though a small crack had formed in the wall I’d built
around myself. My parents were waiting outside, looking at me with a mix
of concern and hope. For the first time in a long time, I didn’t feel
like running away from their gaze.
On the drive home, I replayed the session in my mind. The therapist's
words echoed softly, reminding me that my struggles weren’t something to
be ashamed of. Her calm presence had shown me that it was okay to feel
overwhelmed, okay to ask for help, and okay to take small steps toward
healing.
That night, as I lay in bed, I decided to try one of the relaxation
techniques she had taught me. I closed my eyes, breathing in deeply, and
for the first time in weeks, my racing thoughts began to slow. I didn’t
fall asleep immediately, but I felt a strange sense of comfort—a flicker
of hope that things could change.
This wasn’t the end of my journey, but it was the beginning. I knew
there would be more sessions, more hard conversations, and more work to
be done. But for the first time, I believed it was possible to move
forward, to find clarity—not just in my relationships with my parents
but within myself. And so, as the night settled around me, I whispered
a silent promise: I’ll keep showing up for myself, one day at a time.
Tips for Your First Therapy Session
1. Go at Your Own Pace
Therapy isn’t a race. It’s perfectly fine to feel nervous or unsure
about how to begin. A good therapist understands this and will guide you
with gentle questions to help you open up. Even if all you manage to say
is, “I don’t know where to start,” that’s okay—it’s a start! Remember,
it’s your journey, and you’re in control of the pace.
2. Be Honest
You don’t need to have everything figured out before stepping into
therapy. Share as much as you’re comfortable with, even if it feels
messy or incomplete. Vulnerability can be scary, but it’s also the first
step toward healing. A therapist’s role is to listen without judgment
and help you untangle those emotions, one step at a time.
3. Ask Questions
Therapists are there to support you, not just to listen. If you’re
unsure about anything—whether it’s how therapy works, what they
specialize in, or even the confidentiality policy—ask away. Questions
like, “How long will therapy take?” or “What can I expect from future
sessions?” are completely valid. Open communication builds trust and
helps you feel more comfortable.
That first session was just the beginning of a journey I didn’t know I
needed. It wasn’t perfect, but it was a start—and that’s all that
matters. If you’re considering therapy, remember that it’s okay to feel
nervous. It’s okay to be unsure. Just showing up is a huge step toward
healing.
"Taking the first step toward therapy is a brave decision. Remember, the
first session is just the beginning of a journey toward healing and
growth"
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