Common Questions About Therapy

What happens during the first session?Your first session is a chance for you and your therapist to begin getting to know each other. Your therapist may ask what brought you to therapy, what has been feeling difficult, and what you hope might change. You don’t need to have everything figured out or know exactly what to say. We’ll meet you where you are.

Do I have to share everything right away?No. You’re in control of what you share and when. Trust develops over time, and your therapist will work at a pace that feels comfortable for you.

How will I know if my therapist is a good fit?It may take a couple of sessions to get a feel for the relationship. You might consider whether you feel heard, respected, and able to be yourself—even if the work itself feels challenging. It’s also okay to tell your therapist what is or isn’t working. Those conversations can be an important part of therapy.

What if I don’t know what I want to work on?That’s completely okay. Many people begin therapy knowing that something feels off but not knowing exactly why. You and your therapist can make sense of it together and identify where you would like to begin.

How often will I attend therapy?Most people begin with weekly sessions. Meeting consistently gives you and your therapist time to build a relationship and maintain momentum. Over time, you can talk together about whether a different schedule makes sense.

How long does therapy take?There isn’t one timeline that works for everyone. Some people come to therapy for support through a specific situation, while others want to explore longer-standing patterns or experiences. Your therapist will check in with you about your progress and what continues to feel helpful.

What if I feel nervous or uncomfortable?Feeling nervous—especially before your first session—is very common. You don’t need to perform, prepare a perfect explanation, or know all the answers. You can even begin by saying, “I’m not sure where to start.”

Will therapy always make me feel better right away?Not necessarily. Some sessions may bring relief, while others may bring up difficult feelings or leave you with more to think about. Therapy is not always comfortable, but it should feel supportive, purposeful, and emotionally safe.

Is therapy confidential?Yes, with a few legally required exceptions involving immediate safety concerns, suspected abuse or neglect, and certain court orders. Your therapist will explain confidentiality and its limits during your first session, and you are always welcome to ask questions.

What if therapy—or the therapist—doesn’t feel right?You can bring that up directly. Your therapist may be able to adjust the approach, better understand what you need, or help you explore other options. Finding the right support matters, and deciding someone isn’t the right fit does not mean therapy itself won’t be helpful.

Do I need to prepare for my first appointment?There’s no homework required. It may help to think about what led you to reach out, what you would like support with, and any questions you have—but it’s also perfectly okay to arrive exactly as you are.