Your First Therapy Session: What to Expect and How to Get the Most Out of It

Your First Therapy Session: What to Expect and How to Get the Most Out of It

Psychologist, Kate Keam, has put together this blog to help you know what to expect in your first session!

So, you’ve taken the leap and booked your first session—whether that was over the phone or via our online booking system. First of all, take a moment to acknowledge what a courageous step that is. Starting therapy can stir up a mix of emotions—relief, curiosity, nervousness, or even a little dread. That’s all completely normal.

You might be wondering: What will the session be like? What will my psychologist expect of me? Let’s walk you through what to expect—and how to prepare so you can feel as comfortable and supported as possible.

What Happens in a First Session?

Your first session is usually what’s called an intake session. It typically goes for around 50 minutes and gives your psychologist the chance to get to know you and understand what’s brought you in. You might talk about:

• The challenges you’re currently facing
• Your mental health history (if any)
• Your physical health and medical background
• Family dynamics and support systems
• Your sleep, diet, and lifestyle
• Coping strategies you’ve tried
• Your hopes and goals for therapy

Every psychologist has their own style, but at ProMind, we take a collaborative, down-to-earth approach. Our focus is on building trust and making sure therapy feels safe and tailored to you.

“What If I Don’t Know What to Say?”

There’s no “wrong” way to do therapy. You don’t need to have the perfect words or a tidy backstory. Just show up as you are. It’s completely okay if you cry, feel unsure, or even go blank. Therapy is a space where all of that is welcome.

A Few Things You Can Do to Prepare

• Remind yourself why you reached out
  Take a moment to jot down the key reasons you’re seeking support—what’s been difficult, what you’re hoping will feel different. You don’t need an essay, just a few thoughts.
• Consider your broader life history
  Reflect on how your past might be impacting you now—relationships, patterns, challenges. Are there emotions or situations you tend to avoid? These insights can be helpful for your psychologist to understand the bigger picture.
• Think about your goals
  Many people come in wanting to “feel better”—which is a great place to start. But also consider what you’d like to do differently. What would life look like if things improved? What might you do more or less of?
• Be open to the process
  The first session might feel different from future ones—it’s more about gathering information and setting a foundation. Therapy is not a quick fix, and it takes time and effort. But you won’t be doing it alone—we’re here to support and guide you through it.

Practical Tips Before Your Session

• Consider a Mental Health Care Plan (MHCP)
  If you haven’t already, check in with your GP about whether you’re eligible for an MHCP. This can provide Medicare rebates for up to 10 therapy sessions each calendar year.
• Plan your route to the clinic
  Look us up in Maps and allow yourself enough time to arrive early and settle in. Running late can add stress—let’s make it as easy as possible for you.
• Leave space for reflection afterwards
  If you can, avoid diving straight back into a hectic schedule. You might like to take a walk, journal, or grab a quiet coffee afterwards to give yourself time to process.

Please also know that therapy takes time

In much the same way that you might feel better after going to the gym, you won’t see long lasting change unless you show consistency and go regularly. Sometimes, people report feeling better after just one therapy session!  This is common, and in fact, there’s a name for it!  It could be one of these two…

Initial Relief Effect: This occurs when people feel significantly better after simply talking to someone, especially in the first session. The therapeutic environment, feeling validated, or just sharing can create temporary emotional relief. However, this isn’t the same as long-term change or resolution.

Early Improvement Effect (or “illusory improvement”): Refers to when people show or feel early signs of improvement that aren’t stable or indicative of long-term change. They may prematurely terminate therapy believing the issue is resolved.

Questions Are Welcome

Your psychologist will be happy to answer any questions you have—about their approach, experience, or what to expect going forward. If you’re feeling nervous, it’s okay to say so. Sharing how you’re feeling can actually help us support you better.

If You’re in Crisis Before Your First Session

Sometimes things can escalate before your session arrives. If you’re feeling unsafe, thinking about harming yourself, or unsure whether you can manage alone, please seek help immediately. You can contact:

• Emergency Services – Call 000
• Lifeline – 13 11 14
• Mental Health Triage – 13 14 65 (South Australia)

Your safety comes first, always.

What Happens After the First Session?

As you continue with therapy, your psychologist may suggest different evidence-based approaches depending on your needs—like CBT (Cognitive Behavioural Therapy), ACT (Acceptance and Commitment Therapy), EMDR, or IFS (Internal Family Systems). You’re welcome to ask about any of these or do some reading between sessions if it helps you feel more grounded.

Final Thoughts

Starting therapy is a big deal—and a brave one. Whether you’re excited, nervous, or somewhere in between, you’ve made the first move towards change, and that matters.

We’re here to walk alongside you at every step.

We can’t wait to welcome you to ProMind Psychology.