First Time in Therapy? Here’s What to Expect

Feeling Nervous About Your First Therapy Session? You're Not Alone.

Starting therapy can feel like a big step, and it's completely normal to feel nervous or unsure. Whether you're new to therapy or returning after some time, many people experience apprehension before their first counselling session. The good news is—there's no right or wrong way to feel.

As an English-speaking therapist in Paris, I often tell clients: you don't need to force yourself to feel calm or prepared. However you show up to your first session is absolutely OK. A good counsellor will meet you where you are and move at a pace that feels safe and comfortable.

The Purpose of Your First Therapy Session

The first session is rarely about solving everything. Instead, it's an opportunity to:

• Build trust with your therapist

• Get to know how the counselling process works

• Talk about what has brought you to therapy at this point in your life

Some clients feel ready to open up about sensitive issues right away. Others prefer to take their time—and that's completely fine. Therapy is about moving at your own speed.

What Will My Therapist Ask Me in the First Session?

One of the first questions I often ask as a counsellor is: what brings you to therapy?

Some people come to therapy because they're feeling overwhelmed by a life situation—whether that's personal challenges, relationship struggles, or professional stress. Others might be looking for support with feeling stuck, whether emotionally, creatively, or in their career.

You might arrive with a clear list of concerns to explore. Or you may not know where to start, and just feel that something isn't quite right. Both are perfectly valid reasons to begin therapy.

If you're considering couples counselling, the first session may focus on understanding your relationship goals and concerns as a couple.

What If I'm Unsure About Therapy?

It's common to have doubts about whether therapy is the right fit for you. You might worry about:

• Being judged

• Feeling vulnerable

• Wondering if counselling can actually help

These concerns are very normal, and they're welcome in the therapy room. I encourage clients to bring up any fears or hesitations. As your counsellor, it's my job to create a safe, respectful space for everything you're feeling.

How Will I Feel After My First Therapy Session?

Everyone's experience is different. After your first therapy session, you might feel:

• Relieved

• Exhausted

• Hopeful

• Unsure

Or a mix of all of these! Take note of your feelings, but try not to judge them. Starting therapy is a significant step, and it's OK to feel conflicted or uncertain.

What Happens Next?

One therapy session doesn't commit you to anything long-term. You might feel that the therapist wasn't the right fit—and that's OK. You're under no obligation to continue, and you don't have to explain why. Trying different therapists can be part of the process of finding the right person for you.

But if you feel hopeful and are interested in scheduling future sessions, that's a great sign. You might even want to ask your counsellor if there are things you can work on between sessions, like journaling or reflection exercises.

For couples therapy, the next step might involve setting shared goals and agreeing on how to move forward together.

Give Yourself Time

It's normal to feel ambivalent at the start of your counselling journey. Therapy is a process, and the first few sessions often focus on getting to know yourself—and your therapist—better.

Whatever happens, acknowledge that you've already taken a courageous first step towards taking care of yourself. Whether you're exploring individual therapy, couples counselling, or simply curious about how therapy works, the most important thing is that you're showing up.

Ready to Start Therapy in Paris?

If you're looking for an English-speaking counsellor in Paris, I offer individual and couples therapy sessions in a supportive, confidential space. Whether you're an expat adjusting to life in France or a professional navigating life's challenges, therapy can help you find clarity and confidence.

Contact me to book your first session or ask any questions about the therapy process.