What to Expect in Your First Therapy Session
Deciding to start therapy is a significant step. For many people, the time between making that decision and actually walking into (or logging into) a first session is filled with uncertainty. What will it be like? What will I have to say? Will I have to talk about everything right away?
These are completely normal questions, and they deserve honest answers. Here's what you can genuinely expect in a first session with me.
IT'S A CONVERSATION, NOT AN INTERROGATION
The first session is what's sometimes called an intake or initial consultation. Its purpose is for us to get to know each other — for you to share what brought you to therapy and what you're hoping for, and for me to understand your history and goals well enough to begin thinking about how I can help.
You don't have to share everything. You don't have to have your story perfectly organized. You can be unsure, inarticulate, or emotional — that's all welcome. There's no performance required.
WHAT I'LL ASK YOU ABOUT
I'll typically ask about what's bringing you in now, what you've been experiencing, and some background about your history. I might ask about previous therapy experiences, what's worked or hasn't, and what you're hoping to feel or be able to do differently as a result of our work together.
I won't press you for details you're not ready to share. My job in the first session is to create enough safety that you can begin to see what's possible — not to extract information.
WHAT YOU MIGHT FEEL AFTERWARD
Many people leave a first session feeling lighter — relieved to have finally said some of what they've been carrying. Some people feel a little emotionally tender, the way you might after a meaningful conversation. Some feel tired. A few feel uncertain whether it's the right fit.
All of these are normal. A single session rarely resolves anything, but it does begin something. If you're unsure after one session whether it's the right match, I'd encourage you to give it two or three before drawing a conclusion — the therapeutic relationship takes a little time to develop.
TELEHEALTH VS. IN-PERSON: WHAT'S THE DIFFERENCE?
I offer both in-person sessions in Reno, Nevada and telehealth appointments for clients in Nevada and Texas. Both formats are equally effective for the work we do. Telehealth offers flexibility — you can be in your own space, which some people find easier for emotionally difficult conversations. In-person offers the added grounding of physical presence, which some clients prefer, particularly for body-based work like Brainspotting.
We can discuss which format makes the most sense for you when you reach out.
A NOTE ON INSURANCE AND FEES
I accept a number of major insurance plans including Aetna, BlueCross BlueShield, Cigna, UnitedHealthcare, and others. If you're unsure whether your coverage applies, calling the member services number on your insurance card and asking about outpatient mental health benefits is a good first step. I'm happy to provide a superbill for out-of-network reimbursement if needed.
"You've already done the hardest part — deciding to reach out. The first session is just a conversation. We go at your pace."
Ready to take the first step? Request a free 15-minute consultation — no commitment required.