Your First Session

A step-by-step walkthrough so you know exactly what to expect.

Before the Session

When you reach out to schedule, I will ask a few brief questions about what brings you in and what insurance you have. This takes about five minutes and helps me prepare.

Before your first session, you will receive intake paperwork by email. This covers basic demographics, your clinical history, and informed consent. Most people complete it in 15 to 20 minutes. Filling it out ahead of time means we can spend the full session talking rather than doing paperwork.

If you have completed any of the self-assessments on this site (the Personal Reflection Inventory, the GEAR, or the C.A.R.E.), bring those results. They give us a starting point, though they are not required.

The First 10 Minutes

I will introduce myself, explain confidentiality and its limits, and ask you to tell me what brought you in. There is no right way to answer this. Some people have a specific event. Some have a general sense that something is wrong. Some have been thinking about therapy for years and finally made the call. All of those are valid starting points.

You will not be asked to relive traumatic experiences in the first session. The goal is context, not catharsis.

The Middle: Understanding Your Situation

I will ask questions to understand your situation from multiple angles. These typically include:

  • How long the problem has been going on and what made you decide to come in now
  • What you have already tried (self-help, previous therapy, medication, talking to friends)
  • What your daily life looks like and how the problem is affecting it
  • Your relationships, your work, your physical health: the broader context around the specific issue
  • What you are hoping therapy will help with, even if you are not sure

I will also share my initial impressions of what I am hearing. This is not a diagnosis delivered from behind a clipboard. It is a conversation where I tell you what patterns I notice and ask whether that matches your experience.

The Last 10 Minutes: What Happens Next

We will talk about whether continuing makes sense and what the plan would look like. I will tell you:

  • What I think we are working with (in plain language, not jargon)
  • What approach I would recommend and why
  • How often we would meet (typically weekly to start)
  • A rough sense of timeline (which varies by issue; see how long therapy takes)

You are not committing to anything by attending a first session. If I am not the right fit, I will tell you. If you decide this is not the right time, that is fine. If we both agree it makes sense to continue, we schedule the next session before you leave.

What You Will Not Experience

  • Being asked to close your eyes and go to a "safe place" in the first session
  • Being given a diagnosis within 50 minutes
  • Being told what you "should" do about your relationship, your job, or your life
  • Being pressured into committing to a certain number of sessions
  • Silence that feels punishing (I am not a blank-screen therapist; I participate in the conversation)

Frequently Asked Questions

What if I cry?

Crying in therapy is common and expected. I am trained to sit with strong emotion without rushing to fix it. Crying often signals that something important is being accessed. It is not a sign that things are going wrong.

Do I have to talk about my childhood?

Not unless it is relevant to what you are working on. Some issues have roots in early experience. Others do not. I follow the material that matters to you rather than imposing a template.

What if my partner does not want to come?

For individual therapy, your partner does not need to be involved. For couples therapy, both partners typically attend. If your partner is reluctant, sometimes starting with individual sessions and transitioning to couples work later can help. We can discuss the best approach during the consultation.

Can I bring notes or a list of things I want to talk about?

Absolutely. Many people find it helpful to write down what they want to cover before the session. It reduces the anxiety of forgetting something important once you are in the room.

How do I know if you are the right therapist for me?

Pay attention to whether you feel heard without being judged, whether my questions feel relevant to your actual experience, and whether you leave with a clearer sense of what you are working on. Research consistently shows that the therapeutic relationship, not the specific technique, predicts outcomes. Fit matters more than credentials.

Ready to Start?

If you have questions about insurance, fees, or whether I treat your specific concern, reach out. No commitment required.

Schedule a consultation →

Questions about cost? See insurance and fees.