What Happens in Your First Therapy Session? A Gentle Guide
Starting therapy can feel vulnerable. Many people worry they won’t know what to say, that they’ll be judged, or that they’ll have to share everything right away.
Your first session is much gentler than most people expect.
You Don’t Have to Have the “Right Words”
It’s completely ok to say, “I’m not sure where to start.” The first session is about getting to know you and understanding what brings you in now.
You might talk about:
What’s been feeling hard lately
How supported you feel
Patterns you’re noticing in your life or relationships
Past experiences that still feel unresolved
What you hope could feel different
You’re always in control of how much you share.
We Go At a Safe Pace
Therapy isn’t about pushing you into painful memories before you’re ready. Early sessions often focus on building safety, trust, an tools to help you feel more grounded.
Especially in trauma-informed counselling, pacing is important. Feeling safe in the room and in your body comes first.
Therapy Is Collaborative
You are not being analyzed. Therapy works best when it’s a collaboration. Your therapist brings training and perspective. You bring lived experience and insight.
Together, you decide what to focus on and how to move forward.
It’s Ok to Feel Nervous
Feeling unsure before your first session is totally normal. Many people find that simply showing up and being met with warmth and respect is the first step toward meaningful change.
You don’t have to be in crisis to start therapy. You just have to be ready for things to feel different.
Looking for Trauma Therapy in Maple Ridge?
If you’re looking for trauma counselling in Maple Ridge, support for anxiety, or nervous system regulation, our team is here to help. We offer in-person sessions in Maple Ridge and virtual counselling across BC.