Considering Therapy? Here’s What to Expect in Your First Session
Starting trauma therapy can feel stressful and overwhelming, especially if you’re unsure what to expect. It’s completely normal to have questions and want to feel prepared before your first therapy session. You might worry about what to say or fear that you won’t have the right answers to certain questions—this is all perfectly normal! Trying something new, like beginning trauma therapy, EMDR therapy, or counseling for body image and self-esteem, can be both uncomfortable and deeply worthwhile.
Let’s take a look at what you can typically expect during your first session with a therapist in Orlando and how to make the most of your therapy journey.
What Happens Before The Session
Before choosing a therapist, it’s important to schedule a consultation call. This call helps ensure the therapist feels confident supporting your specific needs. It also gives you the opportunity to ask questions and get a sense of their personality and ability to connect with you. Once you’ve identified the therapist you would like to move forwad with, they will schedule your first session and email you the intake forms.
Once your first session is scheduled, it can be helpful to take some time to reflect on your therapy goals to help you feel more prepared (1). However, if this feels challenging or overwhelming, don’t worry—your therapist will be there to guide you through the process. Below you can explore a few questions that I generally ask new clients to help get a sense of their intentions and goals for therapy.
Here are 4 questions that can help identify your goals:
What struggles or challenges led me to consider therapy?
(Think about specific thoughts, emotions, behaviors, or life situations you want support with.)How would I like my life to be different after therapy?
(Consider changes in your relationships, emotions, habits, or overall well-being.)What patterns or obstacles keep coming up for me?
(Are there recurring issues, fears, or behaviors you want to better understand or change?)What strengths or values do I want to build on?
(Therapy isn’t just about challenges—it’s also a space to grow and align with what matters most to you.)
The First Session: Getting to Know You
You made it to your first session! Maybe you're starting to sweat, or your stomach feels uneasy—this is completely normal. Trying something new can feel scary, but you’re in the right place.
To help take some pressure off, the first session begins with going over the intake forms. Your therapist will review consents, check in to see if you have any questions or concerns, and share more about themselves and their therapeutic approach (2). Then, they’ll invite you to talk about what brings you to therapy and expand on anything you included in your intake paperwork.
Together, you’ll start exploring therapy goals to ensure you're both on the same page (2). If opening up feels difficult, that’s okay—your therapist can ask specific questions to help guide the conversation.
Most importantly, remember: This is a safe, non-judgmental space where you can be yourself. You don’t have to have everything figured out—just showing up is enough.
Therapy Approaches:
At Calming Tides Counseling, we integrate evidence-based approaches to support your healing and growth. Here are a few of the main therapeutic approaches used in sessions:
✨ EMDR (Eye Movement Desensitization and Reprocessing) – A structured approach that helps process and heal from distressing memories and trauma by using bilateral stimulation, such as eye movements or tapping. EMDR allows the brain to reprocess painful experiences in a way that reduces their emotional intensity and impact.
✨ ACT (Acceptance and Commitment Therapy) – A mindfulness-based approach that helps you accept difficult emotions, clarify your values, and take meaningful action. Instead of trying to eliminate discomfort, ACT focuses on building psychological flexibility so you can respond to challenges in a way that aligns with what truly matters to you.
✨ IFS (Internal Family Systems) – A compassionate, parts-based approach that views the mind as made up of different "parts" (like an inner critic, protector, or wounded child). IFS helps you connect with your core Self and heal wounded parts, fostering self-compassion, balance, and inner harmony.
Each of these approaches can be tailored to your unique needs, creating a therapy experience that feels both supportive and effective. Ask the therapist during the consultaiton call how their techniques can address your current struggles.
Addressing Concerns and Expectations
Therapy is a safe place where you and the therapist work together to support your growth and healing in a way that feels right for you. Like any relationship it may start out feeling a little awkward — and it’s important to know that it’s completely okay and even encoruaged to share those feelings, ask questions, and give feedback. These sessions are for you and it’s important that you feel like you can openly express yourself.
Next Steps: What Comes After the First Session
Therapy looks different for each individual and should be tailored to your unique needs and is a journey that may vary in length. There’s no one-size-fits-all approach. During the first session, if it hasn’t already been discussed, setting the frequency of future sessions is an important step. This decision will be made collaboratively with your therapist, taking into account factors like the challenges you’re facing, their severity, scheduling preferences, and accessibility.
Conclusion: Ready to Begin Your Healing Journey?
By starting therapy, you’re taking a powerful step toward healing and moving forward in a positive direction. You’re choosing to invest in yourself so that you can show up more fully for yourself and others with integrity. I hope this blog provides the clarity you need to take the next step and schedule a consultation with a therapist who aligns with where you’re at in life.
If you're struggling with past trauma, navigating the challenges of parenthood, or dealing with body image concerns or your relationship with food, Calming Tides Counseling in the Orlando area is here to support you. As trauma therapists, we specialize in helping you heal, grow, and reconnect with yourself. Don’t hesitate to reach out for a consultation—let’s work together to create a path forward that feels right for you.
Citations:
National Alliance on Mental Illness. (n.d.). How to prepare for your psychiatric appointment. Retrieved from https://www.nami.org/individual-rights-responsibilities/how-to-prepare-for-your-psychiatric-appointment
American Psychological Association. (n.d.). Understanding psychotherapy and how it works. Retrieved from https://www.apa.org/topics/psychotherapy/understanding
