What to Expect When You Start Therapy (And Why it’s Normal to Feel Nervous)
Deciding to start therapy is a meaningful step. Whether you’re feeling overwhelmed, stuck, anxious, or simply wanting to understand yourself better, reaching out for support takes courage. At the same time, we understand that it’s completely normal to feel nervous, uncertain, or even a little awkward about your first appointment.
If you’re wondering what therapy will be like, what you’re “meant” to say, or whether you’ll be judged, you’re not alone. This post is here to help you understand what to expect and hopefully make your first session feel a little less daunting.
Feeling Nervous is Completely Normal
Most people feel some level of anxiety before their first session. You might worry about:
Not knowing what to talk about
Getting emotional in front of someone you don’t know
Whether your problems are “serious enough”
Being judged or misunderstood
All of these concerns are incredibly common. Therapy is not about having the “right” words or a perfectly clear explanation of what’s wrong. We are happy to meet you exactly as you are, whether that be confused, emotional, unsure, or simply curious.
What Happens in the First Session?
Your first appointment is primarily about getting to know you and understanding what has brought you to therapy. It’s a gentle starting point rather than a deep dive, and will be guided by what you’re comfortable discussing.
Typically, we will:
Talk about what prompted you to seek support
Explore what you’d like help with and what you want to get out of therapy
Discuss any relevant background information, such as your relationships, work, health, or past experiences
Go over practical details such as confidentiality, boundaries, and how therapy works
You don’t need to prepare anything in advance unless you want to. Some people like to jot down a few thoughts or questions, while others prefer to speak freely in the moment. Both approaches are completely fine.
You’re in Control of the Pace
You will never be pressured to share more than you’re ready for. Therapy is collaborative - you decide what feels safe to talk about and when. If something feels too difficult to discuss, you can say so, and we can slow things down.
Building trust takes time, and your comfort always comes first.
What Therapy Is (And What It Isn’t)
Therapy is not about being told what to do or being judged for your thoughts, feelings, or choices. It is a supportive, confidential space to:
Make sense of what you’re experiencing
Learn practical strategies to cope and grow
Explore patterns that may be holding you back
Work towards making sustainable change that matters to you
There is no “one-size-fits-all” process to therapy. Some people come with a clear goal, while others simply know that something doesn’t feel right. Both are valid starting points.
After the Session
It’s common to feel a mix of emotions after your first appointment. You may feel relief, fatigue, hope, or even uncertainty. For some, therapy can bring up thoughts and feelings that you may not usually pause to notice, or you may have actively avoided these thoughts and feelings in the past as a way of coping. This is a normal part of the process and tends to become more manageable with time. For others, having their first appointment can make them feel lighter, relieved or even hopeful knowing that positive change is possible.
Progress doesn’t happen overnight, but many people find that simply having a space where they feel heard and understood is an important first step.
A Note on Confidentiality in Australia
Your sessions are private and confidential, with only a few legal and safety-related exceptions (which will be clearly explained to you in your first session). You can rest assured that your privacy and wellbeing are always prioritised.
Taking The First Step
Starting therapy isn’t a sign that something is “wrong” with you; it’s a sign that you care about your wellbeing and are willing to invest in yourself and your future. Feeling nervous is a normal part of doing something new and meaningful.
If you’ve been considering therapy, know that you don’t have to have everything figured out before you begin. Taking the first step is often the hardest, and also the most powerful.
If you’d like to talk more about whether therapy is right for you, we’d love to hear from you. We offer a free 15 minute introduction call to see whether we’d be a good fit for you. Feel free to contact us at admin@oakandsagepsychology.com.au
Looking forward to hearing from you.
Kristy