Starting therapy is a big and meaningful step toward your mental and emotional well-being. Taking that first step can feel nerve-wracking or even a little scary. You might wonder what to say, what your therapist will ask, what they will think of you, or whether you are “doing it right.”
The truth is, there’s no wrong way to start therapy. Your first intake session can bring up a mix of curiosity, nervousness, anticipation, fear, or even relief. However, understanding what to expect may help you feel a little bit more comfortable and help you get the most out of it!
What Is an Intake Session?
The intake session is your first official meeting with your therapist. It’s a chance for your therapist to get to know you and for you to get to know them. Think of it as setting the foundation for your work together.
What You’ll Talk About
During the intake, your therapist will ask questions to understand your background and what brings you to therapy. They may ask about:
- What made you decide to start therapy now
- Current symptoms, stressors, or major life changes
- Your personal history, including mental health, medical, family, or social background
- Important life experiences or relationships
- What you’re hoping to work on or change
You can share as much as you feel comfortable with. It’s okay if you don’t have all the answers yet.
Setting Goals Together
Once your therapist understands your concerns, you’ll start discussing what progress might look like for you. Goals might include reducing anxiety, improving mood, navigating a life transition, or learning new coping skills. Goals aren’t set in stone; they can evolve through therapy as you learn and grow.
Confidentiality and Boundaries
Your therapist will review confidentiality. What stays private and in what situations a therapist may have to share your information (e.g., risk or harm to yourself or others). They will also go over logistics and practice details, such as scheduling, cancellation policy, session frequency, and more.
Emotional Reactions Are Normal
Many people leave their first session feeling lighter, but it’s also common to feel a little drained or emotional afterward. Crying during your first session isn’t uncommon. Many clients discuss their struggles, emotions, past, and/or conflicts that they have been holding on to for a while. Opening up about these experiences can stir up feelings. This is part of the process, and the session is the perfect place for it.
How to Prepare
You don’t have much to prepare, but these steps can help you feel ready
- Filling out the necessary paperwork
- Reflecting on what’s been challenging lately
- Thinking about what you’d like to get out of therapy
- Asking any questions or concerns you have
The Takeaway
The intake session is about understanding you — your concerns, your story, and your needs. The space is yours and there is no “wrong” way to begin. The first step is about creating a space where you can express yourself, explore, heal, and grow at your own pace.
About Uma Kumar:
Uma understands that seeking therapy is difficult, and on top of that, finding the right therapist by reading numerous profiles is a daunting task. She aims to meet the client where they are and create a supportive environment where they feel heard and comfortable discussing their experiences, needs, and goals.
Uma is a Resident in Counseling offering both virtual and in-person services at our Alexandria location. Uma has worked with a diverse population, including children, young adults, and the elderly, addressing issues such as anxiety, depression, adjusting to life transitions, multicultural difficulties, bipolar disorder, ADHD, school and employment stress, and various physical disabilities. To learn more about Uma, visit HERE.