What to Expect From Your First Therapy Session

A simple guide to help you feel more prepared

Starting therapy can feel like a big step, especially if you're not quite sure what will happen when you walk through the door. Many people worry they'll say the "wrong" thing, not know what to say, where to start, or get emotional in a way that feels uncomfortable. It can even feel tempting to cancel at the last minute and tell yourself you'll try again another time.

If this is you, you're not doing it wrong, you're human. Feeling nervous or unsure before a first session is extremely common, even for people who have had therapy before. Your therapist will be used to meeting people who are anxious and will expect you to arrive with mixed feelings. You are allowed to come exactly as you are: unsure, tired, curious, or even a bit sceptical.

You also don't need to "earn" your place by having a dramatic story or a clear diagnosis. If something in your life feels heavy, confusing, or too much to carry alone, that is reason enough to come. Therapy is there to help you make sense of your experience, not to judge whether it is serious enough.

What actually happens in a first session

The first session is usually more of a gentle getting-to-know-you conversation than a deep dive into everything that's ever happened to you. You'll typically start with simple things: saying hello, settling into the space and perhaps going over practicalities like session length, confidentiality and how cancellations work. This can be a good moment to mention if you're feeling especially nervous so your therapist can pace things with that in mind.

In art therapy, the room itself will have materials available - things like clay, paints, paper, fidget toys, pens, pencils, cards. They're there if you want to use them, but there's no pressure to create anything. Some people find it helpful to have something in their hands while talking; others prefer to just sit and chat. Both are absolutely fine.

We'll go through some questions from an intake form, a short assessment that gives us a frame to explore what's brought you here. This part is a bit more formal than our other sessions will be, but it helps us understand what you're carrying and what you're hoping for. While we're doing this, you're welcome to fidget with the toys, doodle, use the clay whatever helps you feel settled.

From there, I'll invite you to talk about what has brought you to therapy now. You don't need a perfect explanation - a few lines about what's been hard lately is enough to begin. I may ask questions like "How long has this been going on?", "How is this affecting day-to-day life?", or "What would you hope might feel a little different over time?" There might also be some light background questions about important relationships, work, health, or any previous therapy.

You are not expected to share everything in one go. A first session is also a chance for you to get a feel for me as a therapist: Do you feel basically safe? Do I listen? Do you feel able to say if something doesn't quite land? It's completely okay to treat the first few meetings as a space to see whether this feels like a good fit for you.

What to expect if you're coming for art psychotherapy

In art therapy, the materials in the room - paper, paints, clay, collage items, sand tray - are there as possibilities, not requirements. You might feel drawn to them straight away, or you might prefer to just talk for the first few sessions. Both are completely normal.

If you do want to explore the materials, there's no expectation of artistic skill or making something that looks "good." The process is about expression, not perfection. Mess is welcome. Simplicity is welcome. Sometimes the clay or the colours offer a way to express what words can't quite reach. Sometimes they just give your hands something to do while you're thinking.

You won't be put on the spot or asked to perform. If you're unsure what to do, you can say so. We can work with that uncertainty together. The art is there to support the therapy, not to add pressure.

What you don't have to do in your first session

You don't have to arrive with a rehearsed speech or a neat, logical timeline of your life unless you want to. If you find yourself stuck, you can simply say, "I'm not sure where to start," or "I just know I don't feel like myself lately." That alone is a perfectly valid beginning and a thoughtful therapist will help you gently find the next words.

You also don't have to talk about anything you're not ready to share yet. You can say, "There are some things I'm not ready to go into today," and you can come back to them later if and when it feels safer. Therapy is meant to move at a pace that feels manageable, not overwhelming.

Finally, you don't have to please your therapist or present a polished version of yourself. This space is for you and it works best when you're able to be honest about how things really are, even if that feels messy or hard to put into words. Your job is simply to show up as you are; the work of holding the space, guiding the conversation and keeping an eye on the time is the therapist's responsibility.

Practical tips to help you feel more prepared

Here are a few small, practical things that can make your first session feel a little steadier. Choose whatever feels helpful – you don't need to do them.

Give yourself a few quiet minutes beforehand. Try not to rush. Take a breath and remind yourself it's okay not to have everything figured out.

Say if you're feeling stuck. If words won't come, you can simply say, "I'm not sure where to start today." Your therapist is used to helping people find a way in.

Ask questions about how it works. Things like "What does a typical session look like?" or "How do the art materials fit in?" or "Do I have to use them?" are completely fine to ask.

Take a moment afterwards to settle. Notice how you feel after the session, a short walk, cup of tea, or quiet time can help things land gently.

Bring a real moment from your week. Even something small like "I felt overwhelmed during a conversation with my partner" gives a natural starting point.

Notice what catches your eye. If you see the art materials, you don't have to use them, but if something like the clay or colours draws you, that's okay too. It's about what feels right for you.

These small steps can help you make the most of the time without adding pressure. Therapy works best when you show up as you are and let the process unfold naturally.

A gentle next step

You might still feel unsure about starting therapy, especially if you've been trying to manage everything on your own. That's understandable. There is no "right" way to begin. Turning up with your mixed feelings, speaking honestly about what life is like at the moment and taking things one step at a time is more than enough. Support is there when you feel ready to explore it.

If you have questions about starting art therapy, or you're wondering whether it might be a

good fit for you, you're welcome to get in touch and we can talk it through together. Drop me an email at debi@theartpsychotherapist.com.