So, you want to see a psychologist? First-Timer’s Guide to Navigating Your First Therapy Session

You did it! You have made the decision and taken a major step towards improving your mental health. Whether you’re feeling a little unsure, nervous or straight-up terrified, know that you’re not alone! The first visit to a psychologist can feel like walking into the unknown but rest assured—it’s not as intimidating as you might think. Therapy is a safe space designed for you, with you; to help you navigate life’s challenges with the guidance of a trained professional.

So What should you Expect in Your First Session?

Let’s break down what happens during that initial meeting. A lot of people imagine laying on a couch while a wise sage in glasses nods solemnly and says, “Hmm, tell me about your childhood.” That stereotype? Outdated.

Realistically speaking, your first session is more about fact-finding, learning about you your story and perspective; like an introduction to a story where you’re the main character. Your psychologist will ask questions to get to know you—your background, current concerns, any prior experiences with therapy, and what you hope to achieve. It’s less about solving all your problems in one hour and more about laying the foundation for your therapeutic journey.

To make your first experience as smooth as possible, see our top five tips for seeing a psychologist. These nuggets of wisdom will help you feel more prepared, making the most out of your session.

Tip #1: Be Honest (Yes, Even About the Weird Stuff)

I know, opening and sharing your story to someone you just met can be uncomfortable. You may feel tempted to sugarcoat things or minimise. Resist that urge! Your psychologist is there to help, and they can only do that if you’re open and honest. If you notice you are doing this just let them know.

Psychologists are trained professionals—they’ve seen and heard it all. Whatever you’re experiencing, I guarantee they won’t be shocked or judgmental. The more honest you are about your thoughts, feelings, and behaviours, the quicker they can tailor a treatment plan that’s right for you.

That “weird” habit you’re afraid to mention? It could be the key to understanding your deeper emotions.

Tip #2: Know That It’s Okay to Be Nervous

You may feel a mix of excitement and anxiety, and that’s 100% normal. You’re putting yourself out there, opening up about personal things, and trying something new.

If you feel nervous, go ahead and tell your psychologist. This vulnerability can help them better support you. Believe it or not, many people feel a sense of relief once they acknowledge their nervousness out loud.

Your psychologist has likely worked with hundreds of first-time clients who felt the same way. By being upfront about your emotions, you may also help ease your own tension.

Tip #3: Manage Your Expectations—Therapy Takes Time

You might be hoping to walk out of your first session with a major breakthrough or instant clarity, but let me stop you right there: therapy is a marathon, not a sprint.

The first session is about laying the groundwork. It’s unlikely that you’ll uncover the root of all your problems in one hour, and that’s okay. Think of your psychologist as your mental health teammate. You wouldn’t expect a personal trainer to transform your fitness in one session, right? The same logic applies to therapy.

Real change happens over time. The first session is just the beginning of a journey toward deeper self-awareness and healing. It might take a few sessions before you start noticing significant improvements, so be patient with yourself and the process. Remember it’s the journey not the destination.

Tip #4: Ask Questions and Advocate for Yourself

A lot of people approach therapy passively, assuming the psychologist will do all the talking. While your psychologist will guide you, remember that you’re an active participant in this process. If something doesn’t make sense or you’re curious about the methods being used, don’t hesitate to ask.

It’s important to understand how your therapy is progressing and why your psychologist is making certain suggestions. Whether it’s a question about a treatment technique, a homework assignment, or why they ask specific questions, feel empowered to inquire.

This is also your time to advocate for your needs. If you feel uncomfortable with something or want to approach a topic differently, speak up. Your psychologist wants to work with you to create the best possible environment for healing.

Tip #5: Take Notes and Reflect After the Session

After your first session, it’s a great idea to take a moment to jot down your thoughts. This reflection time will help solidify what you’ve learned and give you a chance to process the experience. What stood out to you? Were there any insights you gained? How do you feel about your psychologist? Is there something you didn’t get to discuss that you’d like to bring up next time?

Many people find it helpful to keep a “therapy journal” where they track their progress, document emotions, and record any homework or follow-up items. This practice can help you stay organized and fully engage with the therapeutic process.

It also gives you a record of your mental health journey—a reminder of how far you’ve come, even on days when it might not feel like it.

Bonus: Choosing the Right Psychologist

Since we’re here, let’s quickly touch on finding the right psychologist for you. It’s worth noting that your first psychologist might not be the perfect fit—and that’s okay! The relationship you have with your psychologist is a big part of the healing process. If you don’t feel comfortable or connected after a few sessions, it’s totally okay to seek someone else.

Don’t feel guilty if you think a different therapist might better meet your needs. Therapy is a deeply personal experience, and the right “fit” can make a world of difference.

Why Seeing a Psychologist is Worth It

You might be wondering, “What’s the point of all this? Can’t I just talk to a friend?” Sure, talking to a friend can be helpful, but a psychologist offers something different. They provide unbiased, non-judgmental insight from years of training.

While friends and family can be supportive, they’re often too close to the situation to give objective advice. A psychologist can help you see things from a new perspective and develop coping strategies that are backed by science.

Therapy is for everyone! We all get stuck from time to time and so its really for anyone who wants to improve their mental health, cope with stress, work through life changes, or simply understand themselves better.

Final Thoughts: You’ve Got This!

Going to therapy for the first time can feel overwhelming, but it’s also a powerful step toward personal growth. Remember, you’re in control of the process. Be honest, ask questions, and give yourself the time and space to fully engage.

Your first session might feel like the start of something big—or it might just feel like an hour of talking. Either way, it’s a significant milestone in your journey to mental well-being.

If you are ready to take this step reach out to our team at Psychology Rooms Sydney. Our team of Clinical Psychologists and Psychologists in Parramatta offer face to face sessions and online via telehealth based on your needs. We also offer a “Trial a Psych” service allowing you to have a free 10-minute consultation with our psychologists to help you answer any lingering questions. We can be contacted on 02 88 966 028, via SMS on 0492893072 or via email at admin@psychologyroomssydney.com.

Written by

Khalida Nasir

Clinical Psychologist B. A. (Psych), B. Psych, M. (ClinPsych)

Khalida is a Clinical Psychologist based in Parramatta who has been working with adolescence and adults for the past 10 years. She is currently taking on new clients.