What Happens in a Therapy Session? A First-Timer’s Guide

Starting therapy can feel like stepping into the unknown. Maybe you've been thinking about it for a while, or perhaps something recent has pushed you to seek support. Either way, it's completely normal to feel a mix of curiosity, nervousness, and even resistance before your first therapy session. The good news? Therapy isn’t as mysterious or intimidating as it may seem—and knowing what to expect can help ease those first-time jitters.

Whether you're seeking support for relationship challenges, feeling emotionally stuck, or just want a safe space to explore your inner world, this guide will walk you through what actually happens in a therapy session—especially if you’re working with someone like me, a trauma-informed therapist in Denver using models like IFS (Internal Family Systems) and ACT (Acceptance and Commitment Therapy).

Why Do People Go to Therapy?

Therapy isn’t just for people in crisis. People come to therapy for all kinds of reasons:

• Struggling to communicate in a relationship

• Feeling emotionally distant or disconnected

• Battling self-doubt or low self-worth

• Processing childhood trauma

• Feeling overwhelmed by stress, responsibilities, or change

• Searching for personal growth or clarity

At its core, therapy offers a confidential, compassionate space to be seen, heard, and supported.

What Happens During Your First Session?

The first session is about getting to know each other. You’ll likely fill out some basic paperwork or online forms beforehand. Once we meet, the session will include:

• Discussing why you’re here. You don’t need to have all the answers—just sharing what’s been on your mind is a great place to start.

• Exploring your background. I’ll ask about key parts of your life (relationships, family, history with therapy) to get a fuller picture of your experience.

• Setting expectations. We’ll talk about how therapy works, what you’d like to get out of it, and how often we might meet.

There’s no pressure to go deep right away. You’re in control of how much you share, and we move at your pace.

A Typical Therapy Session: What It Looks Like

After the first meeting, most therapy sessions follow a rhythm:

• Check-in. We’ll start with how you’re feeling today or anything recent that’s come up.

• Exploration. This is the core of the session. We’ll look at patterns, thoughts, emotions, and experiences that are affecting your life. I often draw from:

• IFS Therapy, which helps you understand the different “parts” of yourself and how they interact.

• ACT, which helps you accept your inner experiences while building a life based on your values.

• Closing. We end by summarizing key insights or identifying small next steps. You might leave with something to reflect on, practice, or simply carry forward.

Every session is flexible, and your needs guide where we go.

Common Fears and Questions (You’re Not Alone!)

It’s completely normal to wonder…

“What if I don’t know what to say?”
That’s okay! Many people feel this way at first. Your therapist will gently guide the conversation.

“Will I have to talk about everything right away?”
Absolutely not. You choose the pace. We build trust gradually.

“What if I cry or feel embarrassed?”
Tears, laughter, silence—all are welcome. Therapy is a judgment-free zone.

“Is my therapist judging me?”
Nope. My job is to support, not judge. Every emotion, experience, and story you share is met with empathy and care.

The Role of the Therapist

As a therapist, I’m here to be your guide and witness. I’m trained to hold emotional space for you, offer insights, and gently challenge patterns that aren’t serving you.

What makes my approach unique is that I use a systems lens—looking not just at your internal world but also your relationships and environment. I also draw from trauma-informed care, which means we work in a way that respects your boundaries and promotes emotional safety.

How Therapy Evolves Over Time

You may start therapy with one goal in mind—like improving your relationship or managing stress—and discover deeper insights along the way. Over time, sessions often shift to exploring your inner patterns, healing old wounds, and creating meaningful changes.

Therapy isn’t about “fixing” you. It’s about helping you understand yourself more fully and relate to your experiences with greater compassion.

You’re Not a Passive Passenger

One of the biggest myths about therapy is that the therapist will do all the work. In reality, therapy is a collaborative process. Your thoughts, feedback, and willingness to engage shape the direction and depth of our work together.

Internal Resources to Explore

If you're curious about the types of therapy I offer, check out these detailed pages:

• IFS Therapy in Denver

• Emotionally Focused Couples Therapy (EFCT)

• Rates & Services

Therapy Is a Brave Choice

Taking the step to begin therapy is an act of courage. Whether you’re feeling overwhelmed, disconnected, or simply seeking clarity, the therapy room is a place where real healing can begin.

If you're in the Denver area and ready to take that first step, I invite you to reach out. I offer both in-person and online sessions for individuals and couples, and I’d be honored to support your journey.