First Therapy Session Anxiety: Here’s What to Expect

The first time I was able to choose my own therapist, I was thrilled. But when it came time to show up for the first appointment? I got hit hard with the dreaded first therapy session anxiety.

Before I knew it, my brain started churning out more questions than I knew what to do with. 

What if the therapist judges me?

How am I supposed to know what to talk about?

What if they try to give me homework I don’t like?

What are they even going to ask me about?

If we haven’t met yet, I’m Halle Thomas, an anxiety therapist who provides weekly therapy and therapy intensives for millennials in Colorado and Oregon. While I can’t speak for what other therapists do, I want to give you an idea of what a first therapy session looks like in my practice. Part 1 of this series will give you all the information you need about what starting weekly therapy with me is like.

I can already hear you asking, “Is having first therapy session anxiety a sign that I shouldn’t start therapy?”

Nope! No. Absolutely not. I’ll speak about that another time. For now though, let’s touch briefly on why some people get a bit anxious before (and even during) their first therapy session.

Therapy is super personal.
You are, after all, talking about yourself, your experiences, and other things you might not be used to sharing with another person.

Therapy is also political.
There is a history in the mental health field of people of color, disabled folks, queer folks (just to name a few) being treated poorly. For some communities, this poor treatment has resulted in people being urged to stay away from therapy altogether.

Past experiences may not have been the best.
If you’ve ever had a therapist who wasn’t a good fit, or who was harmful to you, anxiety can come up. While you’re in a spot where you want help and support, you don’t want to go through another bad experience.

Or your past experiences in therapy may have been great.
Anxiety about your new therapist living up to the standard your previous therapist set is a real thing, and not enough people talk about it! Maybe your last therapist moved, or stopped practicing, and you’re grieving that loss. Starting with a new therapist can kick those feelings back up.

So, what’s a first therapy session like at Chicory Counseling?

Full disclosure, first therapy sessions are some of my favorite sessions. I know firsthand how much effort it can take to find a therapist you think you might work well with. Your experience is so important to me and I use the first session to really set the tone for what you can expect from me as we work together. 

I’ll break this down by using time stamps.

Minutes 0-5: I’ll check in with you to make sure you had an okay time accessing your telehealth session. This is also the time where I make sure I’m pronouncing your name correctly. After that we’ll do a quick review of my practice policies to make sure I answer any additional questions you might have about them.

Minutes 6-10: You’ll get a brief reminder from me that our first session is going to feel like an interview. And that’s because it is! Every question I ask has a purpose and I’m always happy to share why I’m asking about certain things. I’ll also remind you that you are welcome to skip any questions you’re not comfortable with. We’re brand new to each other after all, and you do not owe me your trust.

Minutes 11-40: This is where the interview begins! I’ll be asking you for information that will help me begin to understand who you are, how you experience the world, and the hopes you have about therapy. It’ll likely feel like we’re going all over the place but in a structured way. 

You can expect me to ask about any important relationships in your life, the pets you have, what you like about yourself, what your relationship to different substances looks like, aspects of your culture you want me to know about, any religious or spiritual practices you have, and more.

Minutes 41-50: We’ll start to wind the session down. I’ll reflect back some of what I’ve started to learn about you. You can also expect me to share a bit about what I’ll be considering as I put together your treatment plan, which I’ll present to you at our second session together. I’ll also answer any questions that have come up. To fully bring things to a close, we’ll confirm your next appointment time.

And that’s it!

First therapy session anxiety is normal.

Whether you’ve been to therapy before, or you’re brand new to working with a therapist, anxiety can come up as a protective response. In my practice, the first session is where you really get to see what it’s like to work with me.

Yes, I’ll ask a lot of questions, but you get to decide just how much you share with me right away. This is just one session of what I hope will be a supportive, working relationship. 

In Part 2 of this series, I’ll be sharing about what the first therapy session for an anxiety therapy intensive is like. While there are some similarities, there are also some key differences I want to make sure you’re aware of.

Want to work together?

If you are currently located in Colorado or Oregon and want to begin therapy, click the button below to read over some FAQs and send in your contact form. You can expect me to reply within 24 hours. If I think I’ll be able to help you, my reply will include a link where you’ll be able to schedule your free consultation call with me.

If you live in a state other than Colorado or Oregon (or if you live outside the United States), head over to my coaching business, Living Your Afterlife, to sign up for the interest list.

Hi! I’m Halle, your new anxiety therapist.

I work with millennials of all genders who are ready to ditch anxiety. You can work with me in either 1:1 weekly therapy, or in a therapy intensive.

If you live in either Colorado or Oregon, I’d love to work with you. Book your free intro call to get started!