Starting Fresh: What to Expect in Your First Therapy Session This New Year

The beginning of a new year often brings reflection more than resolution. For many people, it is not about making big changes, but about noticing what feels heavy and what they no longer want to carry alone. January can also bring practical changes like new insurance plans, new deductibles, or renewed questions about whether therapy might be helpful now. If therapy has been on your mind as the year begins, it can help to know what the first step actually looks like.

If you are considering starting therapy, it is common to feel nervous about your first appointment. Many people wonder what they will be asked, how much they need to share, or whether they will say the wrong thing. Some worry they will be judged, misunderstood, or expected to open up before they feel ready.

These concerns make sense.

As the owner of Serenity Counseling and Wellness, I hear these questions often. I want to offer a clearer picture of what the first therapy-related appointment actually looks like so you can decide if this step feels right for you.

At Serenity, the first step is an intake appointment. This is a 45 to 60-minute conversation with our intake coordinator, Kimberly Campo. The purpose of this session is not therapy yet. It is a supportive, thoughtful conversation designed to understand who you are, what has brought you here, and what you hope for from care.

You do not need to prepare anything in advance. There is no expectation that you will know exactly what to say or how to explain your experiences. Many people come in feeling overwhelmed, stuck, or tired of carrying things alone. That is enough.

During the intake, Kimberly will ask about your background, current stressors, past experiences with therapy, and what has or has not felt helpful in the past. This conversation helps us understand you as a whole person rather than a set of symptoms. You are always in control of what you choose to share. There is no pressure to talk about anything that feels too vulnerable too soon.

One of the most important parts of this first session is helping us match you with the right therapist. Therapy works best when you feel safe, respected, and understood. The intake allows us to consider your needs, preferences, availability, and goals so we can connect you with a clinician who is a good fit.

If you have had therapy before and it did not feel affirming or supportive, that matters. You are invited to share what did not work for you in the past so we can be more intentional moving forward. At Serenity, we believe therapy should never feel like a place where you have to educate your provider or defend your experiences.

It is also normal to wonder if your concerns are serious enough for therapy. There is no threshold you need to meet. Therapy is not only for moments of crisis. Many people come in because they want support navigating transitions, managing stress, understanding themselves better, or healing patterns that no longer serve them.

By the end of the intake appointment, you should have clarity about next steps. That may mean scheduling your first therapy session, asking follow-up questions, or simply taking time to think. There is no obligation to move faster than you are ready for.

Starting therapy can feel like a vulnerable step, especially if you have felt unseen or misunderstood in other spaces. You deserve care that meets you with compassion and respect from the very beginning.

If you are considering therapy this year, I hope this gives you a clearer sense of what to expect and reassurance that you do not have to navigate this process alone. You are welcome here exactly as you are.

Written by

Kristen Christensen, LCSW

Owner, Serenity Counseling and Wellness