What to Expect in Your First Few Therapy Sessions

If you've been considering therapy, you might feel a mixture of curiosity, uncertainty, or anxiety about what to expect. You're not alone—these feelings are extremely common. In fact, research shows that most people feel apprehensive before their first therapy session, with worries like, "What if I have nothing to say?" or "Will the therapist judge me?" .

At Mind Journey, I understand these concerns deeply, which is why I offer a free initial session to give you the chance to see if therapy—and working together—feels right for you.

Here’s a detailed look into what typically happens during your first session and the following early sessions at Mind Journey, using an integrative approach specifically tailored to support issues like anxiety, low mood, overthinking, and relationship difficulties.

Your First Session: A Welcoming Start

Your very first meeting with me at Mind Journey is free of charge, designed to help you feel safe and ensure we're a good fit.

This session typically lasts around 50 minutes and includes:

• Getting to Know Each Other: We'll start with introductions, and I'll briefly explain my integrative approach—meaning I draw flexibly on various therapy methods (like CBT, psychodynamic, and humanistic approaches) to best support you.

• Discussing Practicalities & Confidentiality: I’ll clearly explain confidentiality (everything remains private except in exceptional circumstances relating to safety), and we’ll review practical details like scheduling and session frequency. In the UK, ensuring confidentiality and safety in therapy is fundamental to professional practice (BACP).

• Exploring Your Concerns: You'll have space to share what's brought you to therapy. Common concerns include:

  • Anxiety and constant worry

  • Feeling stuck or experiencing low mood

  • Overthinking patterns

  • Challenges within relationships

  Research highlights that talking openly in this first session often provides immediate relief, simply from sharing your burdens in a non-judgemental space (NHS).

• Clarifying Your Goals: We'll start to clarify what you hope to gain from therapy, even if your initial goal is as simple as "I just want to feel better." Goals are flexible and evolve with you.

At the end of our free initial session, you can decide if you'd like to move forward together. Therapy is most effective when you feel comfortable, safe, and heard—this session helps ensure exactly that.

Sessions 2–5: Deepening Trust & Starting Your Journey

After the initial session, if we choose to work together, the next few sessions begin a deeper exploration:

• Building Trust and Connection: Research consistently shows that a strong therapeutic relationship significantly influences positive therapy outcomes. At Mind Journey, developing this trusting connection is central, offering genuine empathy and professional warmth every step of the way.

• Tailored, Integrative Techniques: Each session at Mind Journey is tailored uniquely to you. For example, you might explore practical CBT tools to manage anxiety and overthinking, such as thought records or mindfulness exercises, alongside exploring deeper emotional roots through psychodynamic techniques. Studies show integrating these methods can significantly reduce anxiety and depressive symptoms, often improving overall well-being (Mind UK; NHS).

• Real-Life Applications: You'll likely be encouraged to practice insights or strategies between sessions—such as journaling or testing new coping techniques. This active participation accelerates your progress. The British Association for Counselling and Psychotherapy (BACP) notes the effectiveness of applying therapy insights in daily life.

Normalising Early Session Emotions

It’s completely normal—and even expected—to feel emotionally vulnerable in your early sessions. Many people experience:

• Emotional release: It's okay if tears come or if unexpected feelings surface. Your emotions are valid and welcome.

• Relief and hope: Even early on, clients often feel relief from simply expressing their true thoughts freely.

• Temporary uncertainty: Sometimes, exploring challenging issues feels difficult or confusing initially. This often means therapy is touching impportant areas for growth and change.

Research shows these feelings are typical and often necessary parts of your therapeutic journey.

The Pace of Therapy

Therapy at Mind Journey is open-ended and designed for long-term meaningful change, though you'll always set the pace. Early sessions are about building foundations—developing trust, gaining insight, and identifying helpful coping skills. By session five, clients often start noticing subtle but meaningful changes in mood, thought patterns, and relationships.

Between-Session Reflections and Activities

Reflecting or practicing therapeutic exercises between sessions greatly enhances therapy’s impact:

• Reflection: You might be asked to note feellings or insights that arise during the week.

• Gentle ‘homework’: Brief tasks like thought diaries, journaling, or practicing mindful breathing are often suggested. Research demonstrates these tasks significantly amplify therapeutic benefits, particularly for anxiety and depression (Mind UK).

Ready to Begin Your Mind Journey?

If you've been unsure or nervous about therapy, know that it's completely normal—and taking this first step is brave and important. Your first free session at Mind Journey offers a gentle, reassuring introduction, giving you a taste of therapy’s possibilities without pressure or commitment.

If you are ready to take the first step, please book here. I look forward to meeting you!