What to Expect in Your First Individual Therapy Session

Starting therapy can be both exciting and nerve-wracking. Whether you’re seeking support for anxiety, depression, life transitions, or personal growth, the first step, walking into that initial session, often feels like the biggest hurdle.

If you live in Brooklyn or nearby neighborhoods like Park Slope, Carroll Gardens, Prospect Heights, Windsor Terrace, Bay Ridge, and South Slope, you have access to a wide range of qualified therapists, including those at Ridge Psychological, who can guide you through the process with compassion and expertise. Understanding what happens in your individual therapy first session can help you feel more at ease and ready to begin.

Why People Start Therapy

People begin therapy for many reasons, including:

• Managing stress, anxiety, or depression

• Navigating a major life change, such as a move or career shift

• Healing from loss, trauma, or relationship challenges

• Improving communication skills and self-esteem

• Seeking personal growth and self-understanding

For many Brooklyn residents, the decision to start therapy is about more than addressing immediate concerns—it’s about creating lasting change and building a toolkit for life’s challenges.

Preparing for Your First Individual Therapy Session

Before your appointment, it helps to take a few small steps that can make your session more productive:

• Think about your goals. What do you hope to get out of therapy?

• Gather relevant information. This might include medical history, significant life events, or notes on your current concerns.

• Check logistics. Confirm the time, location (or virtual meeting link), and any forms you may need to fill out in advance.

In Brooklyn neighborhoods like Park Slope, Carroll Gardens, Prospect Heights, Windsor Terrace, Bay Ridge, and South Slope, many therapists offer both in-person and virtual sessions, so choose the format that makes you most comfortable.

What Happens When You Arrive

If your first session is in person, you’ll be greeted directly by your therapist. For virtual sessions, you’ll log into a secure platform at your scheduled time.

Therapists aim to create a calm, private, and welcoming environment, so whether you’re in a Brooklyn office or connecting from home, the space will be set up to help you feel at ease.

The Structure of Your First Session

Your first session of individual therapy will last about 60 minutes and may include the following stages:

1. Introduction and Rapport Building

Your therapist will introduce themselves, explain their approach, and set the tone for a collaborative relationship. This is your chance to share a bit about yourself and get a feel for their style.

2. Review of Privacy and Boundaries

They’ll go over confidentiality policies and discuss limits to privacy, such as situations involving safety concerns.

3. Gathering Your Story

You’ll talk about what brought you to therapy, your current challenges, and any relevant background. This may include family history, work stressors, or significant life events.

4. Setting Initial Goals

You and your therapist will outline what you hope to accomplish together, whether it’s symptom relief, personal growth, or improving specific life skills.

Common Questions People Ask in Their First Session

Many people feel unsure about what to say or ask, so here are a few examples:

• How often should I come to therapy?

• What approach or methods do you use?

• How will we track progress?

• What can I do between sessions to help my progress?

These conversations help build trust and ensure you and your therapist are aligned from the start.

Addressing Nervousness or Doubt

It’s completely normal to feel anxious about starting therapy. Some people worry about being judged, while others aren’t sure if therapy will “work” for them.

Therapists in Brooklyn, Park Slope, Carroll Gardens, Prospect Heights, Windsor Terrace, Bay Ridge and South Slope are trained to create a safe space where you can express these concerns openly. The first session isn’t about having all the answers — it’s about starting a dialogue.

What Your Therapist Wants You to Know

From a therapist’s perspective, your first session is an opportunity to:

• Understand your concerns in your own words

• Identify immediate priorities for support

• Learn how you respond in conversation and in moments of reflection

• Begin building a therapeutic relationship based on trust and empathy

After the First Session: What Comes Next

At the end of your first appointment, you’ll discuss next steps, which may include:

• Scheduling your next session

• Deciding on session frequency (weekly, biweekly, etc.)

• Receiving any initial recommendations or exercises to try

• Setting short-term goals for the coming weeks

Some clients leave their first session feeling relieved, while others feel a bit emotionally stirred—both are normal responses to beginning this process.

Tips for Getting the Most Out of Your First Session

• Be honest, even if it feels uncomfortable. Your therapist can help best when they have a clear picture.

• Ask questions. This is your space to learn about the process.

• Bring notes. Writing down your concerns beforehand can help you remember what you want to cover.

• Stay open-minded. Therapy is a journey that often unfolds in unexpected ways.

Finding the Right Therapist in Brooklyn

When starting therapy in Brooklyn, location and accessibility matter. Ridge Psychological services Park Slope, Carroll Gardens, Windsor Terrace, Bay Ridge, and surrounding neighborhoods, making it easier to fit sessions into your schedule.

When searching for a therapist, consider:

• Specializations that align with your needs (e.g., anxiety, trauma, relationships)

• Therapeutic style and whether it matches your personality

• Experience working with individuals from similar backgrounds

• Availability for in-person or virtual sessions

Your first individual therapy session is the beginning of a partnership. While you may not resolve everything in one meeting, you’ll leave with a clearer sense of direction and a foundation to build upon.

If you’re starting therapy in Brooklyn, Ridge Psychological provides a warm, supportive environment for individuals in Park Slope, Carroll Gardens, Prospect Heights, Windsor Terrace, Bay Ridge, South Slope, and nearby neighborhoods. Whether you’re brand-new to therapy or returning after some time away, we’ll work with you to create a plan that fits your life and goals.

Taking the first step is often the hardest—but it’s also the one that opens the door to meaningful change.