So I am Booked in For my First Session, What Can I Expect?

So I am booked in for my first session of therapy, what can I expect?

Going to therapy for the first time can feel overwhelming, especially for men who are often told to tough it out on their own. First of all, you’ve reached out to a complete stranger and committed to connecting with them about some of your most vulnerable and personal parts. That takes real guts. It’s important to recognize that reaching out for help isn’t a sign of weakness—it’s a powerful step toward taking control of your life and well-being.

I remember the first time I went to therapy; it was part of a counselling program that I was in. We were told we had to take part in group therapy bi-weekly for 12 months as part of the program requirements. It was intimidating. At the time, I was the youngest person in the group and one of only three men out of seven people. I was overwhelmed. However, I also felt at peace knowing that I had an opportunity to offload heavy things that I had been carrying around since childhood. This group was my first experience that led me to continue with therapy on and off until today, almost 12 years later.

Each experience has been unique. Sometimes it's a matter of going for a few sessions to work through a situational experience, whereas other times, it has been about dealing with some deeper stuff. Every experience has always left me feeling better than I was without therapy. Therapy isn’t just about talking—it’s about finding solutions and learning strategies that make life’s challenges more manageable.

What you can expect in your first session is that we’ll meet, connect, and build a relationship with each other. First, we’ll discuss confidentiality and its limits. I’ll explain that what we talk about in therapy is private and won’t be shared with others, except in certain situations where I’m legally obligated to do so—such as if there’s a risk of harm to yourself or others, or if there’s suspected abuse of a vulnerable person. It’s important to understand these boundaries so you can feel safe and supported in our sessions.

Next, I usually start by sharing a bit about what brought me into doing therapy, such as my experiences in the helping profession and my education and credentials. We then discuss some goals that you have in mind for therapy and where you see yourself emotionally after therapy is completed. This gives us something to work towards.

Depending on the type of therapy we are doing, the sessions are typically left open for you to share what you feel you would like to. Sometimes, this can lead to some back-and-forth dialogue for me to truly understand your experience and what it is or has been like for you. Other times, this may include a bit of challenging from me to you, to better understand the way you think about something and to comprehend your values and beliefs. Through this back-and-forth process, you may experience a deepening understanding of the situation you are going through or possibly gain a different perspective that you may not have considered. This process is called catharsis—“the expression of strong emotions and the achievement of insight” (Degges-White, 2023).

More men are turning to therapy as a way to better understand themselves, manage stress, and improve their relationships. It’s not just about talking; it’s about taking active steps to improve your life. If you’re feeling uncertain about starting therapy, know that it’s completely normal. Choosing to face your challenges head-on by going to therapy is one of the strongest things you can do for yourself. It’s about owning your story and working towards becoming the best version of yourself.

Taking the first step might be tough, but it’s also a step toward a stronger, healthier you. Remember, you don’t have to do it alone—let’s work together to help you find the peace and clarity you’re looking for. Therapy is a process, and it’s okay to feel unsure or awkward at first. As we work together, those initial feelings will fade, and you’ll start to see the benefits.

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Reference:

Degges-White, S. (2023, November 10). Cathartic release: Catharsis psychology & how to release emotions without a breakdown. Choosing Therapy. https://www.choosingtherapy.com/cathartic-release/