What to Expect Before Your First Therapy Session | Hold This Space Therapy
What to Expect Before Your First Therapy Session: A Simple 5-Step Guide
Author: Chelsea Jackson
Starting your first therapy session can feel daunting. If you’re considering taking that first step, it’s completely normal to feel unsure about what to expect.
At Hold This Space Therapy, we understand how important it is to feel safe and supported from the very beginning. We start basic with your name and contact details. We talk about confidentiality and how we look after your information and also ask for your GP and emergency contact.
One of the biggest concerns people have is not knowing what will happen or what questions they’ll be asked. This guide will help you feel more prepared and confident before starting therapy.
A 5-Step Guide to Prepare for Therapy
These steps are based on a Cognitive Behavioural Therapy (CBT) approach, but they’re helpful no matter what type of therapy you’re exploring.
1. Think About What You’d Like Help With
Start by identifying the main areas where you need support.
Ask yourself:
When did this problem begin?
Was there a specific trigger?
How is it affecting your daily life?
This reflection can help you feel more confident when explaining your situation.
2. Consider Your Therapy Goals
What do you hope to get out of therapy?
A helpful question is:
“If therapy was successful, what would be different in my life?”
Having a clear direction—even a small one—can make your therapy sessions more focused and meaningful.
3. Acknowledge Any Worries About Starting Therapy
It’s completely normal to feel nervous about starting therapy.
Common concerns include:
Not knowing what to say
Worrying about being judged
Feeling unsure about opening up
Your therapist is there to support you, not judge you. Sharing your concerns can actually help build trust early on.
4. Finding the Right Therapist Matters
It’s important to feel comfortable with your therapist. Not every therapist will be the right fit—and that’s okay.
If something doesn’t feel right, you can:
Talk openly about it
Ask questions
Take time before booking another session
A good therapist will always respect your needs and want the best outcome for you.
5. You Don’t Need to Have Everything Figured Out
Many people start therapy feeling overwhelmed by multiple concerns.
That’s completely normal.
Part of therapy is helping you break things down into manageable steps. If you’re unsure where to begin, ask yourself:
What is your main priority right now?
If one thing improved, what would make the biggest difference?
Sometimes therapy isn’t about immediate change—it’s about gaining understanding and clarity.
Final Thoughts on Starting Therapy
Taking the step to begin therapy is a positive and courageous decision. You don’t need to have all the answers—just a willingness to explore and reflect.
With the right support, therapy can help you build insight, resilience, and meaningful change.
Email: hello@holdthisspacetherapy.com
Phone: 07493 073473
For personalised therapy and support, contact Chelsea Jackson at Hold This Space Therapy
