What Happens in Your First Psychotherapy Session?
A Step-by-Step Guide
Starting therapy can feel like stepping into the unknown. Many people feel anxious, curious, or unsure. If this is your first session, you might wonder: What will happen? What should I say? Is there a “right” way to begin?
At Serene Woods Psychotherapy in Ottawa (Stittsville area), we guide you through your first session with care, creating a safe, supportive, and trauma-informed environment. Here’s what you can expect.
1. A Gentle Introduction: Conversation, Not a Test
Your first session is not an evaluation—it’s a conversation. You don’t need to have all the answers or dive into your deepest feelings immediately.
You’ll be invited to share what brought you to therapy.
You can discuss goals you hope to achieve—or simply describe how you’ve been feeling.
Your therapist may ask gentle questions to help explore what feels most important to you.
Key point: You set the pace. You choose the depth. This is your space to begin exploring safely.
2. Intake and Background Information
To provide the best care, your therapist will ask about your life context:
Emotional and physical health
Family history and relationships
Significant life events and past experiences
These questions aren’t meant to overwhelm. They’re a starting point to help your therapist understand your needs. You’re free to skip any question or share only what feels comfortable.
You’ll also have time to ask questions about the therapy process:
What therapy approach does the therapist use?
How are sessions structured?
What happens if I feel triggered?
How often will sessions occur?
Mutual understanding and respect are essential from the very first meeting.
3. Exploring Goals and Needs
Some clients come with clear goals: managing anxiety, healing from trauma, or improving relationships. Others arrive feeling uncertain or emotionally drained.
Your therapist will help you clarify your goals over time. Often, goals emerge naturally as trust is built and conversations unfold. Therapy is not about perfection—it’s about honesty, self-awareness, and growth.
4. Creating a Safe Container
The first session also covers practical and safety details, which help establish trust:
Session length, frequency, and fees
Confidentiality and privacy policies
Cancellation or rescheduling procedures
These details are more than administrative—they create a predictable, safe structure that supports emotional safety.
5. After the First Session
It’s normal to leave feeling:
Relieved
Emotional or reflective
Unsure about the process
The first session is only the beginning. What matters is whether you feel respected, seen, and safe, and whether you sense the potential for trust to grow.
If it doesn’t feel like the right fit, a professional therapist will help guide you to someone who is a better match.
Your Journey, Your Space
At Serene Woods Psychotherapy, we create spaces that feel like a soft landing. Our trauma-informed, compassionate approach helps clients feel seen from the very first session.
Healing begins the moment we feel truly acknowledged and supported—and that’s exactly what we aim to provide for every adult, teen, or child who walks through our doors.
