What to Expect in Your First Therapy Session

Starting therapy can feel like a big step — and sometimes, a scary one.

You might find yourself thinking:

• “What if I say the wrong thing?”

• “What if I don’t even know where to start?”

If that’s you — you’re not alone. These thoughts are incredibly common. And the good news? You don’t need to have it all figured out to begin. In fact, therapy works best when you show up just as you are.

All of You is Welcome Here

There’s no “right” way to do therapy.

You don’t need to be “fixed,” or have the perfect words ready. Whether you arrive with a detailed story or simply a feeling you can’t quite name — you are welcome here.

This is a space where your full self can show up — messy, unsure, guarded, emotional, or curious. However you come, that’s okay.

A Conversation, Not a Test

Our first session is not an interview or an assessment of how “well” you’re coping.

It’s a conversation — about what’s showing up in your world right now. That might be pain or confusion, numbness or longing. There’s no pressure to dive in quickly. You set the pace. We go slowly, together.

Curiosity, Not Judgment

I approach therapy with gentle curiosity. That means I’ll listen deeply to the stories you carry — about yourself, your relationships, your past and your present.

Together, we’ll begin to notice what’s working in your life... and what might no longer be serving you. The goal isn't to label or diagnose, but to understand — with care.

You Lead the Way

This is your space. Your therapy.

That means you have choices — including where and how we meet. Prefer to sit by the ocean rather than in a traditional office? We can do that. I offer both traditional therapy and ocean therapy, depending on what feels best for you.

You are the expert of your own life — and your needs matter here.

Zero Expectations. Just Space.

There are no expectations for our first session. You don’t need to tell your whole life story, or explain every feeling.

The focus is simply connection — a chance for you to get a feel for me, and for us to see if this is the right fit. Nothing more, nothing less.

And if it’s not the right time, or the right therapist — that’s okay too.

Showing Up Is Enough

It takes courage to even consider therapy. And if you’re reading this? You’re already doing the hardest part — showing up.

When you’re ready, I’ll meet you there.

Warmly,
Abbey
Abbey Rose Therapy