What to Expect in Your First Psychology Session: A Clinician’s Guide to Reducing Anxiety About Therapy
- Allys Johnson
- Oct 14
- 3 min read
Understanding the First Step Toward Support
Taking the first step toward therapy can feel uncertain. Many people feel nervous about what will happen, what to say, or whether their problems are “big enough.” These feelings are completely normal.
The first psychology session is about understanding you as a person. It is a space for curiosity, compassion, and connection. Rather than judgment or diagnosis, it is an opportunity to begin exploring your story, your goals, and what support might be most helpful for you.
Why People Feel Nervous Before Their First Session
It is common to feel anxious before your first appointment. Some of the most frequent concerns people have include:
Not knowing what to say: You do not need to have everything figured out. It is okay if you are not sure where to start.
Fear of being judged: Your psychologist is trained to listen without judgment and with respect for your experiences.
Concerns about confidentiality or cost: These topics are always discussed clearly, so you can feel informed and comfortable.
It is normal to feel unsure, but your psychologist understands that it takes courage to make this first step and will help you feel supported from the beginning.
What Happens in the First Psychology Session
Your first session is focused on getting to know you and understanding your reasons for seeking support.
Most sessions include:
Introductions: A chance to meet your psychologist and talk about what brings you to therapy.
Confidentiality: A discussion about privacy, consent, and when information might need to be shared for safety reasons.
Understanding your goals: Exploring what you hope to change, learn, or achieve through therapy.
Background and assessment: Talking about your current situation, history, and what has or has not been helpful in the past.
Next steps: Creating a plan for how therapy might look, including frequency, focus areas, and approaches that best fit your needs.
The first session is collaborative and guided by your pace and comfort.
How to Prepare for Your First Appointment
You do not need to do anything special before your session, but a few small steps can help you feel more at ease.
Write down a few goals or concerns you would like to discuss.
Bring any relevant reports, referrals, or medications if they are available.
Arrive a few minutes early to settle in.
Think about what you would like to get out of therapy, even if you are not sure how to put it into words.
You do not have to be fully ready. Therapy begins with honesty, curiosity, and a willingness to start.
What Your Psychologist Wants You to Know
Therapy is a process of working together to understand your experiences and find meaningful ways forward.
Your psychologist’s role is to listen, reflect, and help you build insight and practical strategies. Therapy is not about being “fixed” but about learning new perspectives, gaining understanding, and making lasting changes that support your wellbeing.
Progress is not always linear, and that is completely okay. Growth often comes from reflection and consistency over time.
When to Seek Support Sooner Rather Than Later
You do not have to wait until things feel overwhelming to reach out.
Consider making an appointment if you notice:
Persistent low mood or stress
Difficulty sleeping or concentrating
Feeling “stuck” or unmotivated
Increased irritability or worry
Struggles balancing relationships, work, or parenting responsibilities
Early support can prevent problems from becoming more distressing and helps build skills and insight before crisis develops.
Taking the First Step Is Progress
Seeking help is a sign of strength and self-awareness. The first session is a chance to understand yourself more deeply and begin creating meaningful change.
If you are ready to take that first step, or simply want to learn more about how therapy works, we are here to help.
Connection creates change. Real change starts with understanding.
Author
Allys Johnson
Clinical Psychologist, AHPRA Registered
Providing evidence-based assessment and therapy for children, adolescents, and adults in Rockhampton and via Telehealth.
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