What to Expect in Your First Session

Starting therapy can feel like a big step—especially if you don’t know what to expect. This page is here to take out the guesswork.

Whether you’re neurodivergent, feeling anxious, or just curious, you deserve to know exactly what will happen in your first session so you can feel more prepared and in control.

Before our first session

  • Get in touch.

    Not sure what to say?


    Ask me for my current availability and explain how or why you found my website!

    E-mail

  • Find a date.

    I will e-mail you back with a few options for our first session.

    Typically, this is already a full-length session (50 minutes for individual, 75 minutes for couple or family therapy).

  • Practicalities.

    Once you’ve booked your session, I’ll email you a confirmation with all the practical details, including the video link or location (if in person).

    You’ll also receive a therapy contract and privacy information in advance, so you have time to read through it without pressure.

    You’re welcome to email me any access needs or preferences.

Would you rather talk about it? Book a free 15-minute call!

Book here

During the Session

Here’s a rough outline of what the first session usually looks like:

  1. Check-in and introductions (5–10 minutes)
    I’ll say hello and make sure you’re comfortable. I will introduce myself. We’ll review practical information (confidentiality, cancellations, session structure), and I’ll address any questions you may have about the therapy contract or how things will work.

  2. Getting to know you (10 - 15 minutes)
    ”How did it happen that you started looking for a therapist?” This doesn’t need to be perfect or polished—just whatever feels okay to share. If you’re not sure where to start, I can ask gentle questions to help.

  3. Exploring goals (10–15 minutes)
    We’ll talk about what you might want from therapy—this could be a clear goal or just a general feeling (e.g. “I don’t want to feel this way anymore” is a perfectly valid start).

  4. Explaining the approach and next steps (5–10 minutes)
    I’ll briefly explain how I work and how we might approach things together, based on what you’ve shared so far.

  5. Winding down (5 minutes)
    I’ll ask how the session felt for you, and check if you’d like to book a follow-up or take some time to think. There’s never any pressure to decide right away. I will also ensure that the therapeutic contract has been signed and that you have no further questions about it.

What You Don’t Have to Do

  • You don’t have to tell your whole story in the first session.

  • You don’t have to use eye contact

  • You don’t need to know exactly what you want from therapy—figuring that out can be part of the work we do together.

  • You don’t have to be “ready” in any particular way. Just showing up is enough.

If You’re Neurodivergent

I welcome clients who are autistic, ADHDers, or otherwise neurodivergent. I will never pathologise your brain or push neurotypical expectations. You’re encouraged to:

  • Use stim tools

  • Share any access needs

  • Speak or communicate in the way that feels most natural to you

You’re allowed to be fully yourself here.

What You Should Know About Me

I’m hard of hearing, which means that sometimes I may ask you to repeat something or clarify what you’ve said—especially in online sessions. I wear hearing aids most of the time.

Please know that this isn’t a sign I’m not listening; it’s just part of how I work. You’re always welcome to speak at your own pace, and I’ll do the same. We’ll find a rhythm that works for both of us.

After Our First Session

We will either book the next session immediately or agree on when you will get back to me. Our sessions don’t have to be weekly; we will find a rhythm that works.