What to expect in your first therapy session

A plain walkthrough of a first online session with a psychologist: what you will be asked, what you can ask, and how to prepare.

10 Nov 2026. 4 minute read. Sample article.

The first session is mostly a conversation

A first session is usually about understanding what brought you in. Your psychologist will ask about what has been difficult, how long it has been going on, and how it affects sleep, work and relationships.

You do not need to have a clear explanation ready. Saying "I don't know where to start" is a normal way to start.

You can ask questions too

It is reasonable to ask about the psychologist's training, how they usually work, how many sessions people typically need, and what happens to your notes.

Fit matters. If the conversation does not feel right after a session or two, switching to someone else is common and nothing to feel awkward about.

A little preparation helps

Find a private spot, use earphones, and keep ten minutes free afterwards. Jot down two or three things you want to cover so they do not slip your mind.