The short answer
What happens in a first therapy session?
Your first session is mostly a conversation. Your therapist will ask what brought you in, learn about your background and goals, answer your questions, and together you'll decide on next steps. There's nothing to prepare — just join as you are.
Before the session
For online therapy, you'll get a secure video link. Find a private, comfortable spot, test your camera and internet a few minutes early, and have water or tea nearby. That's all the prep you need.
What you'll talk about
Your therapist will ask what's bringing you in and a bit about your history, day-to-day life, and what you're hoping for. You're always in control of what you share — there's no pressure to cover everything at once.
It's a two-way fit
A first session is also your chance to see how it feels to work together. A good therapeutic relationship matters, and it's okay to ask questions about approach, scheduling, and what therapy might look like for you.
After the first session
You'll usually leave with a sense of next steps — goals to work toward and a cadence that fits your life. From there, sessions build on each other at a pace that's comfortable for you.
Ready to get started?
We'll verify your NYSHIP / Empire Plan benefits for free and help you book your first online session.
Book a ConsultationThis article is general educational information and not a substitute for professional care. If you're in crisis, call or text 988 or dial 911.