Before starting therapy, many clients are unsure about what to expect. The thought of opening up and sharing your struggles with someone you have never met before may seem intimidating. You may be worried that you will be judged for the things you reveal. You may wonder whether therapy can help or may be afraid that it may make things worse for you before they get better. Having apprehension about beginning therapy is normal and expected (Keiven et al., 2020). Understandably, you may feel vulnerable about getting started and that may lead to some anxiety. The therapists at Matone Counseling and Testing recognize the courage it takes to show up for therapy and deeply respect our clients for their willingness to seek positive change in their lives. Our therapists strive to create a safe space where clients can grow and heal. In my experience, clients who are nervous about our first session become much more comfortable with the process once they have met with me and become familiar with what counseling is like.
What is the First Session Like?
It may help you to know what to expect during the first session with a Matone therapist, called the intake session. The therapist will orient you to the counseling process and can answer any questions you may have about their approach to therapy Many clients begin by asking questions such as:
- What will our sessions be like?
- How long will we work together?
- Will what I share in therapy stay between us? What situations may require or allow for confidentiality to be broken?
- What if something doesn’t feel like it’s working? Can I tell you I want to try something different?
- How will you react if I tell you something shocking or embarrassing?
- What if there are things I don’t want to talk about?
Whatever questions or reservations you may have about therapy, your therapist welcomes the chance to discuss them with you. There are truly no bad questions! Maximizing your comfort and trust in the therapeutic process is time well spent and can help you to achieve your goals faster (Kumpasoğlu et al, 2025).
In addition to introducing you to therapy, your therapist will spend most of the intake session learning about you. Remember that there are no right or wrong answers in therapy. Therapy isn’t about impressing or performing for anyone. Your therapist wants to get to know you, exactly as you are. Your therapist will likely begin by asking about what led you to seek counseling services and what you hope will be different after participating in therapy. One common misconception is that therapy is only for crisis situations or for people who have a debilitating mental illness. In reality, therapy can benefit anyone who wants to better understand themselves, make positive life changes, improve relationships, or navigate life transitions.
If there are specific concerns that you want to address in therapy, your therapist will seek to understand more about what those concerns are and how they are impacting you. They may ask about when your concern started, what was going on in your life at that time, and how often you experience any associated symptoms. Your therapist may also ask questions to learn about the important relationships in your life and your family history. They will likely ask about your mental health, medical, and developmental history as well. The more willing you are to share your experiences, the better understanding the therapist will have about how to work with you and where you would like to focus.
What Can I do if I Feel Nervous?
If you feel nervous about beginning therapy, it may be helpful to share your concerns with your therapist during your first session. Sometimes, simply naming your emotions can make them more manageable. It may also help to remind yourself that it is okay to be nervous. Sometimes it helps to think about your nervousness as your brain’s signal that what you are doing matters to you. Here are a few things that might help:
- Name your emotions out loud to your therapist. This can reduce anxiety and increase your sense of safety.
- Remind yourself that nervousness is normal and does not mean something is wrong.
- Recognize your courage—starting therapy is a meaningful step and being nervous is part of that.
- Share openly about what you are feeling so your therapist can meet you where you are.
It also helps your therapist to hear directly from you about what you are experiencing during the session. This allows your therapist to meet you where you are. Research shows the working relationship you have with your therapist, often referred to as the therapeutic alliance, significantly contributes to the progress and outcomes you achieve in therapy (Martin et al., 2000).
When I work with a new client, I recognize that building trust may take time. Therapy is most effective when counselors and clients agree on goals and how to achieve them, so it is important to me to know where my clients are (Leibert & Dunne-Bryant, 2015). I believe clients know themselves best and that includes what changes they want to make in their lives and what they are ready to explore and try. During our sessions, I strive to understand what it is like to be my clients, what experiences have shaped them, and what matters to them. Therapists are trained to listen with empathy and without judgment. Your therapist is there to guide insight and growth, not to tell you what to do or try to “fix” you. Therapy is not about giving answers. It’s about providing a collaborative space for you to understand your story and create the change you want to see.
As the client, you are in the driver’s seat. You choose what you share and what pace is right for you. You can set boundaries and give feedback at any time. Starting therapy is an act of courage and self-respect. You are making an investment in your well-being. At Matone Counseling and Testing, we honor the vulnerability it takes to get started and are committed to walking alongside you each step of the way. Whether you are seeking relief, clarity, connection, or growth, therapy offers a space where change is possible.
Joy Johnson, Intern – Cotswold Office, Charlotte, NC
Joy Johnson (she/her). is a graduate student in Clinical Mental Health Counseling at Wake Forest University. After a fifteen-year career in healthcare administration, Joy decided to pursue her passion of working alongside others to promote positive change in their lives. She is committed to helping adolescents and adults from all walks of life and has a particular passion for supporting those struggling with mood disorders, relational issues, life transitions, grief, addiction, women’s and parenting issues, and existential concerns.
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