Your first session with a psychologist: what actually happens

It's normal to feel nervous

If you're feeling a bit anxious before your first appointment, you're in good company, almost everyone does, even when they're sure it's the right decision. Knowing what to expect can take a lot of the uncertainty out of it.

What the first session is for

The first session (sometimes called an intake or assessment session) is mostly about getting to know each other. It's a chance for your psychologist to understand what's brought you in, and just as importantly, a chance for you to see whether you feel comfortable with them.

What usually happens

• You may complete a few intake forms covering your history and contact details.
• Your psychologist will explain how they work, and talk through confidentiality, including its limits (for example, situations where safety requires them to act).
• They'll ask what's brought you in now, this might be specific symptoms, a recent life change, or simply a sense that something isn't right.
• Together you'll start to shape some goals for what you'd like from therapy.

What you don't have to do

You don't have to share everything at once. There's no pressure to tell your whole story in the first hour, you set the pace, and a good therapist will follow it. It's also completely normal to feel emotional, unsure, or even a bit awkward. Building trust takes a little time.

Will one session be enough?

The first session is really the beginning of a conversation. By the end, you and your psychologist will usually have a sense of how you might work together and what the next steps could look like. If it doesn't feel like the right fit, that's okay too, finding the right person matters, and it's fine to look for someone you click with.

Making it easier on yourself

A few small things can help: jot down a few notes beforehand about what you'd like to talk about, allow a little time afterwards rather than rushing back to work, and go easy on yourself, you've already done the hard part by booking.