Tips for Your First Therapy Session
What to Expect and How to Feel Prepared
Starting therapy can feel both exciting and a little nerve-wracking. You might be wondering: What do I say? What if I cry? Will it feel awkward? These are common questions and you don’t need to have it all figured out before walking in the door.
At GR Therapy Collective in Grand Rapids, MI, we want your first therapy session to feel safe, welcoming, and supportive. Here are some tips to help you prepare and get the most out of your experience, in person or online via tele-health in Michigan.
1. Remember You Don’t Have to “Get It Right”
Your first session is not a test. You don’t have to know exactly what to say or where to start. Your therapist will guide the conversation and help you explore what brought you in. It’s okay to say, “I’m not sure where to begin.”
2. Think About Your Goals (But Keep Them Flexible)
Some people come to therapy with a clear goal — like healing from trauma, reducing anxiety, or improving relationships. Others just know they feel “off” and want support. Either way is valid. You can always refine your goals as you go.
3. Share What Feels Comfortable
You’re in charge of what you share. You don’t need to tell your whole life story in one session. Sometimes just talking about what’s happening right now is enough. Over time, you and your therapist will build trust and dig deeper together.
4. Expect Some Paperwork and Housekeeping
Most first sessions include a bit of paperwork or reviewing consent forms (like confidentiality, policies, or billing). This helps set a foundation for your work together. At GR Therapy Collective, we also make sure you understand your rights and have space to ask any questions.
5. Be Honest About How You’re Feeling
If you’re nervous, say so. If something doesn’t make sense, ask. If a question feels too hard, let your therapist know. Therapy works best when you feel safe and understood — and honesty is part of that process.
6. Know That It’s Normal to Feel Emotional (or Even Tired After)
Talking about your feelings or experiences may bring up emotions you haven’t shared before. Crying, laughing, or even feeling drained afterward is completely normal. Think of it as your mind and body starting to release some of what you’ve been carrying.
7. Bring a Few Notes If You’d Like
Some people find it helpful to jot down a few thoughts or questions before their first session. This can ease nerves and give you a starting point if you’re worried about “blanking out.”
8. Give Yourself Grace Afterward
Plan a little space after your session if you can, maybe a quiet walk, a cup of tea, or journaling. Let yourself process what came up. Therapy is an investment in yourself, and it’s okay to give it time to sink in.
What If Therapy Feels Awkward at First?
It’s very common for the first therapy session to feel a little awkward, especially if you’re not used to talking about personal things with someone new.
Many people worry that therapy should feel immediately comfortable or meaningful. In reality, the first session is often about getting oriented, building safety, and understanding how therapy works. Feeling unsure, nervous, or even disconnected at first doesn’t mean therapy isn’t a good fit.
Therapy is a relationship, and like any relationship, it can take time to settle in. You may not know what to say right away. You might feel self-conscious, emotional, or unsure how open to be. All of that is normal.
Whether you’re attending therapy in Grand Rapids or starting through telehealth counseling in Michigan, it’s okay to name the awkwardness out loud. Saying something like, “This feels a little uncomfortable,” or “I’m not sure how to start,” can actually help the session feel more grounded and real.
Over time, as trust builds, therapy often begins to feel more natural. The goal of the first session isn’t to fix everything, it’s simply to begin.
What If You Don’t Know What to Say in Your First Therapy Session?
This is one of the most common worries people have before starting therapy and it’s completely normal.
Many people come into their first therapy session thinking they need to:
have a clear plan
know exactly what they want to work on
explain everything “correctly”
start with the biggest or hardest topic
You don’t.
Not knowing what to say is actually a very common starting point in therapy. It often means you’re aware that something feels off, even if you can’t yet put it into words.
Therapists are trained to help guide the conversation. You’re allowed to say things like:
“I’m not sure where to start.”
“I don’t really know what I need yet.”
“I just know something doesn’t feel right.”
“I feel nervous and don’t know what to say.”
All of those are valid places to begin.
Silence is also okay. Pausing, thinking, or needing time to warm up doesn’t mean therapy isn’t working, it means your nervous system is adjusting to a new, unfamiliar space.
Whether you’re starting therapy in Grand Rapids or through telehealth counseling in Michigan, the first session is not a test. There’s no expectation to share everything right away. Therapy moves at your pace, and figuring out what to talk about is often part of the work itself.
Take the Next Step
If you’re considering therapy, know that you don’t have to have it all figured out before you begin. Your first session is simply the beginning of a supportive relationship focused on your healing and growth.
Contact us today to schedule your first appointment and take that important first step.
At GR Therapy Collective, our team specializes in trauma, anxiety, depression, and life transitions. We use research-supported approaches like EMDR, Internal Family Systems (IFS), CBT, and mindfulness to support healing.
Whether it’s your very first time in therapy or you’re returning after a break, our goal is to make your first session feel like a step toward hope and connection.
📍 In-person sessions in Grand Rapids, MI, and Telehealth across Michigan.