Starting Therapy for the First Time: What to Expect When You've Never Done This Before

You've never been in therapy before. You've heard the lingo and you recognize that it's talked about quite a lot, especially since COVID. But the idea of doing it yourself is strangely intimidating. There are things that you're not terribly comfortable talking about, things you've never really discussed with another person, and even things you have never said out loud. The idea of actually saying them to another person is daunting.

At the same time, you're continuing to run into variations of the same problems. Important things aren't working the way you feel they should. You've tried looking up ideas online, reading books, and asking friends and family for help. However, you haven't been fully open with friends and family because you're afraid of what they might think or do with that information, and you have trouble understanding how the ideas you've read about would actually apply to your situation. It's getting hard to escape the reality that you need some help from another person.

You look up therapists in your area, read some reviews, take a look at their photos and office locations, make a selection, gather your courage, and make an appointment. There's a little bit of a wait for a couple of weeks, but the day comes before you know it. Things continue to be tough at work and at home in the meantime, and all of that collective discomfort outweighs the hesitation you have about therapy, so you head out the door.

What Actually Happens in Your First Therapy Session

You walk out of the elevator, down the hall, and come across the office door. You knock and enter, and your therapist welcomes you in. The office feels more like a living room than a clinical space. He invites you to sit down in a comfortable chair, asks if you need anything, and then proceeds to get started. He'll ask if you have any questions about the paperwork you filled out, all of which is kept confidential as protected health information. After going through any housekeeping or preliminary questions you might have, you dig right into it. He'll ask, "What do you think brings us together today?" This is your opportunity to talk about anything at all, including what in your life that you wish would be different.

The therapist sitting across from you doesn't know you and isn't involved in your personal or professional life. They only really know what they see in the room and what you talk about. They don't judge you as a person based on what you share, the things you've done, the things you've thought about, or effectively, who you are. So you talk about recurring problems, issues you can't quite figure out, conflicts you have with others, and so on.

After absorbing what you say, the therapist will offer insight about what they observed. The therapist will be present with you as you experience the stress and emotions that might come forward as you walk him through what you're dealing with. The therapist will work with you to encourage introspection, challenge beliefs, iron out discrepancies, and develop a path forward. If the style and fit is right, you’ll feel confident in your choice by the end of session 1.

After Your First Session: What Comes Next

Ultimately, whether it's in Session 1 or Session 10, what will hopefully occur is a greater awareness and understanding of who you are, where you came from, and who you want to be. Armed with this understanding, you start working through change, growth, and acceptance.

Through this collaborative process, a successful therapy engagement will leave you with the information and tools you need to progress towards the person you want to be and live a fulfilling life. What makes this possible is that counseling is essentially a series of conversations where normal rules of social etiquette don't apply–you don't have to ask your therapist about their day or worry about reciprocal conversation. The focus is on you.

The hardest part is often just walking through that office door the first time. Everything after that is just two people working together to help you get unstuck and move forward.

Still have questions about starting therapy or ready to get started? Contact us to schedule a consultation where we can address your specific concerns and help you feel confident about moving forward.

Frequently Asked Questions About Starting Therapy

Can I try therapy just once to see if it helps?

Yes, there's no requirement to commit to long-term therapy. Many people find even a single session helpful for gaining new perspectives or clarity on their situation. You can always decide after your first session whether you'd like to continue.

What should I look for when choosing a therapist?

Consider factors like the therapist's specialization (such as working with professionals or specific issues like burnout), their location and availability, whether they accept insurance or require self-pay, and their approach to therapy. Reading reviews and checking their professional background can also be helpful.

Is online therapy as effective as in-person sessions?

Research shows that online therapy can be just as effective as in-person therapy for many concerns, especially anxiety, depression, and stress management. Virtual sessions offer convenience and privacy, which can be particularly appealing to busy professionals.

What if therapy doesn't work for me?

Therapy isn't one-size-fits-all, and it's okay if your first experience isn't the right fit. This might mean trying a different therapeutic approach, working with a different therapist, or taking a break and returning later. A good therapist will help you explore what might work better for your needs.

Do I need a referral to start therapy?

No, you don't need a referral from a doctor or anyone else to start therapy. You can contact a therapist directly to schedule an appointment. However, if you're using insurance, check whether your plan requires a referral for mental health services.

Ready to Take That First Step?

Whether you're in Wausau, Central Wisconsin, or anywhere in the state, starting therapy doesn't have to feel overwhelming. At Sidebar Counseling, we understand the unique pressures that working professionals face, and we specialize in helping busy adults navigate burnout, workplace challenges, anxiety, and depression. As an attorney-turned-therapist, I bring a practical approach to therapy that respects your time and mindset.

Our professional counseling services are designed for people who value privacy and discretion. We operate as a self-pay practice, which means greater confidentiality without insurance involvement. Ready to get started? Contact us to schedule your consultation and take that important first step toward getting the support you deserve.