What to Expect in Your First Therapy Session

Deciding to start therapy is a big step — and if you’re feeling nervous, curious, or even a little unsure, that’s completely normal. We know how much courage it takes just to book that first appointment, and we want you to feel as comfortable and supported as possible when you walk through our doors (or log in online).

Here’s a quick look at what you can expect in your first session with us.

1. A Warm Welcome

When you arrive, our goal is simple: to make you feel welcome and at ease.

Whether you’re coming into our Barrie office or meeting with us virtually, we want you to feel like you have a space where you can just be yourself — no pressure, no judgment. At our office, we offer complimentary coffee, tea, water, and treats to make sure you feel comfortable. When attending a virtual session, we do require that you’re in a quiet, confidential space. This way, you can feel completely safe to share and get the most out of your time with us.

2. Getting to Know You

The first session is really about getting to know you — and giving you a chance to get to know us, too.

We’ll talk about what brought you here, a bit about your background, and what you’re hoping to get out of therapy.

You don’t have to have all the answers or know exactly where to start. If you’re feeling unsure, that’s completely okay. Your therapist will help guide the conversation so you’re not left trying to figure it out on your own.

3. A Little More Structure (to Take the Pressure Off)

The first session might feel a little more structured than regular sessions — and that’s actually a good thing.

Your therapist will lead you through some important questions, checking in about what’s going on for you and what you need most right now. This helps take the pressure off you to “know what to say” or “where to begin.”

You’re not expected to have it all figured out — we’re here to help you sort through it, together.

4. Talking About Your Goals

Some people come in with a clear goal (“I need help coping with grief” or “I want to manage my anxiety”), while others just know they aren’t feeling like themselves and want things to get better. Either way is totally okay.

We’ll start to talk about what you’d like to focus on, and what feeling better might look like for you. (And if you’re not sure yet, that’s fine too — we can figure it out together.)

5. Going Over the Basics

We’ll also walk you through some important information, like:

• Confidentiality: what it means, and when we might have to break it (like if someone’s safety is at risk).

• Consent: making sure you feel informed and comfortable before moving forward.

• How sessions work: how often we might meet, and what you can expect from your therapist.

You’ll have lots of time to ask any questions that come up.

6. No Judgment, No Pressure

We know how vulnerable it can feel to open up — especially with someone you’ve just met.

You’re never expected to share anything you’re not ready to, and there’s no rush to dive deep right away. Therapy is a process, and we’ll move at a pace that feels right for you.

It’s completely normal to leave your first session feeling a mix of emotions — relief, hope, maybe even a little overwhelm. Whatever you’re feeling, it’s all valid.

Final Thoughts

If you’ve booked your first session — or are thinking about it — we’re so glad you’re here.

Starting therapy isn’t always easy, but it’s one of the best gifts you can give yourself. You don’t have to do it alone. We’re here to support you every step of the way.

If you have any questions before getting started, feel free to reach out. We’re always happy to chat.