What to Expect In Your First Therapy Session

Dec 31

Your first session with a new therapist can be nerve-wracking.

Maybe you’re new to therapy and don’t know what to expect. Maybe you’ve been in therapy on and off for years and are tired of feeling misunderstood. Here’s what you can expect in your first session with Out of the Woods Therapy.

When it’s time to log in to your first online therapy session, you might be experiencing a full range of emotions: anxiety, fear, embarrassment, uncertainty (at least, those are all how I felt the first time I went to therapy). Real talk, therapy can be awkward. It’s full of unknowns, and the whole point is for you to be vulnerable. With a stranger. What if you’re not ready to be vulnerable?

Fortunately, that’s totally okay! The goal in the first few sessions is not for you to open up about all of your worst insecurities, traumas, or fears. The goal is for us to create a trustworthy, positive, and safe relationship. My role in this is to be authentic and real, and to provide a judgment-free space where you can feel safe and begin to unravel the many layers that have been getting in the way of your growth and healing.

Before the first virtual therapy session

If you decide that I may be the right therapist for you, I invite you to contact me so we can set up a complimentary 15-20 minute phone consultation. Part of the reason why I offer this consult call prior to your first appointment is to give you an opportunity to hear my voice, get a feel for my style and personality, and determine whether you feel I am the right person for you to be able to open up to. I also get the opportunity to learn more about you, why you’re seeking therapy, and ensure that I have the right skills and expertise to support you. If you decide at this point you want to keep looking elsewhere, that’s totally fine and I’m happy to give you some referrals for other therapists. If you decide that you want to book an appointment with me, I will email you with some paperwork to fill out prior to our first appointment. Your intake paperwork can be done online, which saves us time in session (and paper!) and allows us to focus on truly getting to know one another during the session. Once the intake paperwork is completed, I’ll send over a link for our secure, HIPAA-compliant telehealth session.

During the first virtual therapy session

Let me break it down so you know exactly what to expect when you log onto our telehealth appointment. There are some logistical things that will happen at the beginning of our session, such as going over confidentiality and reviewing intake paperwork. We can definitely revisit this stuff as much as needed throughout our work together. I will also be able to answer any questions you have about your intake paperwork or therapy in general.

Once these logistics are out of the way, we can get to the good stuff: why you’re here, why you’re here now, and what you’re hoping to get out of this experience. You may not have concrete answers to all of these questions and that’s okay — we can work with whatever you bring into the room. Some of the questions I ask may be difficult or painful and I invite you to let me know if you are not at a place where you feel comfortable answering them. While it is helpful for me to have some details about what you’re struggling with, our work will naturally enable layers to peel back and reflections to come forth over time. This is always done at a pace that feels safe for you.

It is likely that we will spend multiple sessions getting to know each other and determine directions and goals for treatment. This is totally okay and a normal part of therapy.

What happens after the first virtual therapy session?

At the end of the initial session, I want you to feel empowered to make the choice that is best for you. If you feel I’m not the right person for you, that’s okay! I’m happy to give you referrals to other therapists who may be a better fit. However, if you feel like I am the right match for you, you are more than welcome to let me know and we can absolutely schedule your next session! You are the expert on yourself and your needs, so this choice is yours. If we do decide to continue our work together, we will discuss logistics such as scheduling and session frequency, and I may give you some tools or skills to practice between sessions if you’re open to that.

My hope is that every person who comes into the therapy room with me will feel empowered to express themselves authentically, experience vulnerability safely, and have choice in every step of the therapeutic process. Opening up to a stranger can be difficult, so your courage is noticed and acknowledged — and I want you to feel comfortable and heard every step of the way.

Still have more questions about online therapy?

Feel free to contact me and we can address any other questions or concerns you have about virtual anxiety + trauma therapy.

Hi, I’m Laura (she/her), a licensed anxiety and trauma therapist.

I provide holistic online therapy in Los Angeles and across California, serving anxious people-pleasers, high achievers, and neurodivergent adults who are ready to explore themselves deeply and live a fuller, more meaningful life. I work with folks navigating anxiety, trauma, neurodivergence, LGBTQIA+ identity, and challenging relationships.

By integrating both experiential and evidence-based techniques, such as ACT, EMDR, Brainspotting, IFS, and mindfulness, I provide therapy that addresses the mind, body, and soul. My goal is to help you feel less anxious, heal from painful past experiences, and find your way back home to yourself.