A quick guide to help you feel prepared and confident

What to Expect in Your First Session

In our first session, we’ll introduce ourselves and talk about what brings you to counseling. I may ask questions to better understand your story, but you’re always in control of how much you share. We’ll also go over paperwork and talk about what the process will look like. The first session is about building comfort and trust.

How to Set Goals for Therapy

Think about what you want life to look like when you “graduate” from therapy. Are you more confident? Is your marriage stronger? Do panic attacks no longer control you? Get specific about what life looks like when things improve. From there, we’ll create a plan together to help you get there.

Questions to Ask Your Therapist

It’s normal to feel nervous about starting. Many people wonder things like:

• What will you do if I have a panic attack during session?

• Will you make me talk about my trauma right away?

These are common fears, and your therapist can help reassure you. Asking these questions is a powerful way to build trust and make sure you feel safe.

Tips for Getting the Most Out of Counseling

• Consistency matters: On average, it takes about 8 sessions before people begin to notice real changes.

• Don’t stop if you feel worse after a session: Therapy can be like going to the gym or having surgery — sometimes you feel sore before you feel stronger. Feeling stirred up doesn’t mean you’re failing; it means the work is happening.

• Be open about your limits, but willing to be stretched: Growth comes when you’re challenged, but your therapist will go at a pace that feels safe.

• Do the work between sessions: Reflect, journal, or practice new skills.

• Choose your space wisely: For telehealth, sessions should be private, distraction-free, and never while driving.

5. You Can Do This!

Taking the first step is often the hardest part. Counseling is an investment in your healing and your future. Whether you’re working through trauma, anxiety, or relationship struggles, you don’t have to walk this journey alone. Each step forward, no matter how small, is progress toward the life you want.