What actually happens in a first therapy session

Most people arrive at a first session more nervous than they expected to be. That's normal — you're about to talk to a stranger about things you may not have said out loud before. Here's exactly what the first fifty minutes look like, so there's one less unknown.

Before the session

After you reach out, we'll send you a link for a secure video session and a short set of intake forms. The forms cover the practical things — contact information, insurance if you're using it, and a few questions about what's bringing you in — so the session itself can be about you, not paperwork.

The first fifty minutes

The first session is mostly a conversation. We'll ask what prompted you to reach out now, what you've already tried, and what you'd want to be different in three or six months. We'll also ask about the wider picture — sleep, work or school, relationships, health — because those things shape how you're feeling more than most people expect.

You are never required to share anything you're not ready to share. If there's a topic you'd rather flag and come back to later, saying "there's something there, but not yet" is a completely normal move, and we'll respect it.

What you leave with

By the end of the first session you should have three things: a sense of whether we're a good fit, a rough shared picture of what we'd work on, and a plan for how often to meet. Therapy works best when it's collaborative — you're allowed to ask questions, disagree, and shape the direction at every step.

If it turns out we're not the right fit, we'll say so honestly and point you toward someone who is. The goal is that you get help, not that you get help specifically from us.