How long is a therapy session?

A standard individual session is usually around 50 minutes. The first session may feel a little fuller because it includes some introductions and goal-setting.

Is what I say in therapy confidential?

Yes. In Australia your information is protected under the Privacy Act and professional ethics, and is only shared with your consent — except in limited situations required by law, such as a serious and imminent risk to safety. Your psychologist will explain these limits at the start.

Guide

What happens in your first therapy session?

Q: How should I prepare for my first therapy session?

You don't need to prepare anything. If it helps, you might jot down what's been hard lately and what you'd hope to get from therapy. For telehealth, test your camera, microphone and internet, and find a private, quiet space.

Q: Is it normal to feel nervous before therapy?

Very. Most people feel some nerves before a first session, and many feel relief afterwards. A good psychologist expects this and will go at your pace — there's no right way to do it.

If you're feeling nervous about starting therapy, you're in good company. Here's an honest, pressure-free look at what a first session is actually like.

By Riya Jose, Psychologist (Clinical Registrar)

Booking a first therapy session can feel like a big step — sometimes the hardest part of the whole process. A lot of that comes from not knowing what to expect. Will you have to relive everything? What if you go blank? What if it's awkward?

The reality is usually far gentler than people imagine. A first session is mostly a conversation: a chance for us to get to know each other, understand what's brought you here, and figure out together where you'd like to go. There's nothing you need to perform.

You don't need to prepare

There's no story to rehearse and nothing to get right. Coming as you are is exactly enough.

We start where you are

We'll talk about what brought you here now, in your own words and at your own pace.

We shape goals together

By the end you'll have a sense of what you'd like to work towards and how we might get there.

Before the session

Most practices ask you to complete a short consent and intake form beforehand. This covers your contact details, a little background, and how confidentiality works — so the session itself can focus on you rather than paperwork.

If you're seeing a psychologist by telehealth, it's worth a two-minute tech check: test your camera, microphone and internet connection, and find a private, quiet space where you won't be overheard or interrupted. Headphones can help you feel more at ease. You don't need any special software beyond the secure link you'll be sent.

What we'll actually talk about

Early on, I'll explain how confidentiality works and what to expect, then we'll talk through what's brought you to therapy now — what's been hard, how it's affecting your day-to-day, and what you'd like to be different. I may ask about relevant history to understand the bigger picture, but only as much as feels comfortable to share.

Towards the end, we'll start to shape some goals and outline an approach. You'll leave with a sense of direction rather than a sense of having been put under a microscope. Therapy is collaborative — you're always in the driver's seat for what we focus on and how fast we go.

Common worries — and the honest answers

What if I cry or get emotional?

That's completely okay — therapy is one of the few places designed to hold exactly that. There's no need to hold it together.

What if I don't know what to say?

You don't have to arrive with a script. Part of my job is to ask gentle questions that help things take shape. Silence is fine too.

What if I'm not 'bad enough' for therapy?

You don't need to be in crisis to benefit. People come for support with everyday stress, stuck patterns, big decisions and growth — all of it is valid.

Will I be judged?

No. A core part of the work is offering a warm, non-judgemental space. Whatever you bring has almost certainly been brought before.

After your first session

It's normal to feel a mix of things afterwards — lighter, tired, hopeful, or simply relieved to have started. Many people notice that the anticipation was harder than the session itself. From there, we'll settle into a rhythm that suits you and keep checking that the work feels useful and the fit feels right.

If you'd like to read more about how sessions run, the FAQ covers fees, telehealth and confidentiality in more detail.

Frequently asked questions

What do you talk about in a first therapy session?

Usually what brought you to therapy now, what you'd like to be different, and a little relevant history. I'll also explain confidentiality and answer your questions. You don't need to have it figured out in advance.

How should I prepare for my first therapy session?

There's nothing you must do. If it helps, jot down what's been hard lately and what you'd hope to get from therapy. For telehealth, test your camera, microphone and internet, and find a private, quiet space where you won't be interrupted.

Is it normal to feel nervous before therapy?

Yes — most people do, and many feel relief once they've started. Feeling nervous doesn't mean anything has gone wrong; we'll simply go at your pace.

How long is a session, and how often will we meet?

A standard session is around 50 minutes. Many people start weekly or fortnightly and adjust over time. We'll work out a rhythm that suits you.

What if therapy doesn't feel like the right fit?

Fit matters, and it's okay to talk about it. Feeling comfortable with your psychologist is one of the strongest predictors of progress, so I'd always rather you raise it than sit with it.

General information only. This article isn't a substitute for personal psychological advice. If you're in distress, please reach out to your GP or a support line such as Lifeline on 13 11 14. In an emergency, call 000.

Thinking about starting?

I offer warm, evidence-based telehealth sessions across Australia. You can book a time directly, or send a short question first if you'd like to feel things out.

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