Your First Session: settle the nerves and know what to expect
Reviewed By
Stephanie Orr - Psychotherapist, MBABCP, 10+ years in the NHS and private practice
If you’re feeling any nerves before your first session, it's completely normal. Take comfort in the fact that you’ve already taken the first step. Take a moment to review the reasons for starting therapy and what you hope to get out of it.
Free to try · Responses are private & encrypted
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What does the Your First Session Journal cover?
- What is bringing you to therapy
- What you hope will be different
- Any worries about the process itself
- Questions you want to ask your therapist
Who is this Your First Session Journal for?
Helpful if you:
🆕 Are about to start therapy
😬 Feel nervous about the first session
🗺️ Want to arrive with a clear starting point
For therapists:
Send this journal to new clients before their first appointment. Their responses give you a head start on what matters to them and help settle first-session nerves. Fully HIPAA and GDPR compliant.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Frequently asked questions
What actually happens in a first therapy session?
Mostly talking and getting oriented. Your therapist will ask what brings you, some background, and what you would like to change. You do not need to share everything at once, and nothing you say will shock a professional. The session is also your chance to see whether the therapist feels like a good fit.
Is it normal to feel nervous before starting therapy?
Completely. Opening up to someone new is genuinely hard, and almost everyone feels some apprehension. Nerves usually settle within the first session or two. Feeling nervous is not a sign therapy is wrong for you; it usually means it matters.
How does this journal help me prepare?
It walks you through gentle prompts: what is bringing you to therapy, what you hope will change, and any worries about the process itself. Arriving with even rough answers makes the first session feel less daunting and helps your therapist understand you faster.
What if I do not know what to say in therapy?
That is fine, and it is the therapist's job to help draw things out. You can literally say "I am not sure where to start". Bringing notes from this journal gives you a starting point, and silence in sessions is normal and workable too.
Are you a therapist?
Assign this therapy tool and 200+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
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