What Actually Happens in a First Therapy Session?

Starting therapy can feel intimidating. Maybe you've been thinking about it for months. Maybe someone suggested it. Or maybe you've reached a point where the things you've been carrying feel heavier than they used to.

You might wonder:

• "What am I supposed to talk about?"
• "Will I have to share everything?"
• "What if I get emotional?"
• "What if I don't know where to start?"

As a therapist, I want you to know something before we ever meet: You don't need to have the right words, a perfectly organized story, or even a clear understanding of what you need. That's something we can explore together.

First, You Get to Show Up as Yourself

My approach to therapy is grounded in authenticity, compassion, curiosity, and connection. I don't believe therapy needs to feel overly formal or intimidating. There is room for meaningful conversations, difficult emotions, moments of reflection, and yes, sometimes even laughter.

I also believe the therapeutic relationship matters. You deserve to feel respected, heard, and comfortable asking questions.

And because my practice is virtual, you can attend sessions from a private, comfortable location within Colorado. Whether that's your living room, a quiet home office, or another appropriate private space, my goal is to make therapy feel accessible and approachable.

What We'll Talk About

Our first session is an opportunity for us to get to know one another. Of course, we'll explore what brought you to therapy, what challenges you're navigating, and what you hope to gain from our time together.

But I also want to hear about what makes you, you. What brings you joy? What makes you laugh? What are you passionate about? How do you spend your time when you're not juggling life's responsibilities? What are the little things that make you feel most like yourself?

And bonus points if you tell me about your furry companions! As a dog lover myself, I'm always happy to hear about the four-legged family members who bring a little extra joy (and sometimes chaos) into our lives. If they happen to make a guest appearance during our virtual session, they're welcome, too!

Therapy isn't just about understanding what's difficult in your life. It's also about discovering your strengths, celebrating what matters to you, and reconnecting with the parts of yourself that may have gotten lost along the way. You are so much more than the challenges that brought you to therapy, and I want to get to know that person, too.

We'll also review relevant background information, confidentiality, and how therapy works. You don't need to share your entire life story in one session, and we can approach sensitive experiences thoughtfully and at a manageable pace.

What If I Don't Know What to Say?

That's completely okay. Some people arrive with a long list of things they want to discuss. Others say, "I don't even know where to begin." Both are valid starting points.

Part of my role is to ask questions, help identify patterns, and create space for reflection. You don't need to prepare a speech or know exactly what your treatment goals should be.

Sometimes we begin with a simple question: "What's been feeling hardest for you lately?" And we go from there.

Will You Tell Me What to Do?

My role isn't to make your decisions for you or tell you how you should live your life. I believe therapy works best as a collaborative process.

My approach draws from CBT, ACT, mindfulness, somatic-informed techniques, and other evidence-based practices. Depending on your needs, we might explore patterns in your thinking, practice emotional regulation skills, identify values, work on boundaries, or develop healthier coping strategies.

But therapy isn't only about techniques. It's also about understanding yourself, recognizing your strengths, and creating meaningful changes that align with your life. I value autonomy, personal responsibility, self-compassion, and the idea that growth doesn't have to look the same for everyone.

What If We Don't Click?

Finding the right therapist matters. I encourage clients to think about how they feel during and after our conversations. Do you feel heard? Do you feel respected? Does the approach make sense to you? Can you imagine building a trusting relationship over time?

You are allowed to ask questions, offer feedback, and decide whether a therapist feels like the right fit. Therapy should be a space where your voice matters.

What Happens After the First Session?

If we decide to continue working together, we'll begin identifying goals and exploring what progress might look like. That could mean managing anxiety, processing trauma, navigating relationships, rebuilding confidence, developing boundaries, or simply feeling more connected to yourself.

Progress isn't always linear. Some sessions may involve deep emotional exploration. Others may focus on practical tools, reflection, or recognizing changes you hadn't noticed. There is no universal timeline for healing.

You Don't Have to Have It All Figured Out

One of the reasons I created The Grounded Summit Therapy is my belief that people deserve a supportive space to explore who they are beyond stress, expectations, and survival mode. My own connection to movement, nature, and personal growth influences how I approach this work. I've learned to value the process of exploration — not just the destination. And that's how I view therapy.

You don't have to climb the entire mountain today. You just have to decide whether you're ready to take the first step.

If you've been considering therapy, I'd love to connect. You can show up exactly as you are, with whatever you're carrying, and we'll begin from there.

Find Your Ground. Discover Your Next Summit.