What to Expect in Your First Therapy Appointment

Starting therapy can feel like a big (and sometimes nerve-wracking) step—but it’s also one of the most meaningful investments you can make in yourself. If you're considering starting therapy, you might be wondering what the process looks like and what to expect in your first appointment. As a Licensed Therapist accepting new clients in California, I’m here to walk you through it.

First Steps: Booking Your Consultation

I’ve found it extremely beneficial for clients to connect with me before their first session to answer any initial questions they have and to get a sense if we will be a good fit. Finding the right therapist that makes you feel comfortable and has the expertise to help you with your specific needs is so important as the therapeutic relationship is one of the strongest predictors of a successful therapy process. The first step in scheduling this consultation is to visit my website and fill out the contact form or to visit my client portal and follow the prompts to schedule a complimentary 15-minute phone consultation. This brief call is an important first step but by no means requires you to schedule an appointment if you’d like to explore other options first.

Before Your First Appointment

If we decide to move forward after the consultation, we’ll schedule your first therapy session. You’ll also receive a few intake forms to complete in the client portal prior to your appointment. These forms are very user friendly and I can answer any questions that come up along the way. This part of the intake process also helps me better understand your background and the concerns that are bringing you to therapy, so we can make the most of our time together.

What to Expect in the First Session

Your first full therapy session is all about laying the groundwork. We’ll dive deeper into what’s bringing you to therapy, discuss the goals you have, and identify the areas of your life you’d like support with. It’s also a chance to begin building the therapeutic relationship—something I believe is at the heart of this work.

By the end of the session, we’ll decide on a recurring appointment time that works for you. I recommend starting with weekly sessions to build momentum and deepen our work together. Over time, we can adjust the frequency based on your needs—whether that means continuing weekly or shifting to bi-weekly or monthly sessions.

What Happens During a Therapy Session?

Sessions typically involve open, nonjudgmental conversations about your thoughts, emotions, behaviors, and life experiences. As your therapist, I’ll offer a combination of supportive listening and evidence-based strategies to help you navigate your challenges and move toward your goals. Every session is tailored to you and your unique needs—this is your safe space.

How Long Are Sessions and How Many Will I Need?

Each therapy session lasts 50 minutes.

The number of sessions you’ll need depends on your specific goals, concerns, and how you’re feeling over time. For most clients, I recommend beginning with weekly sessions for at least 8–12 weeks. This consistent rhythm helps establish a strong foundation and allows us to make meaningful progress.

After this period, we’ll reassess together. Some clients continue weekly, while others shift to bi-weekly or occasional check-ins. Our work is always collaborative and centered around what feels most supportive for you.

How Do I Know If Therapy Is Right for Me?

If you’re feeling stuck, overwhelmed, or simply curious about how to make changes in your life, therapy can be a powerful tool. It offers a safe space to unpack your thoughts, heal from the past, and create the future you want.

Even if you’re unsure, I encourage you to reach out for a free consultation. We’ll talk through your concerns and help you determine if therapy—and working together—is the right fit.

You Don’t Have to Navigate This Alone

Taking the first step toward therapy is an act of courage and self-care. Whether you're navigating anxiety, grief, relationship issues, or simply want to feel more grounded in your day-to-day life, I’m here to support you.

✨ Ready to get started? Click here to schedule your free consultation today—I’d love to connect.

📍 Based in San Diego | Offering Virtual & In-Person Sessions to California Residents