What to expect in your first psychology appointment

Starting therapy can feel intimidating, especially if you’re unsure what to expect. For many, the idea of opening up to a stranger about personal struggles can be overwhelming—but taking that first step is also incredibly empowering. Whether you’re experiencing anxiety, low mood, or feeling overwhelmed by life stress, your first psychology appointment is a gentle entry point into support, understanding, and healing. 

In this blog, we’ll walk you through exactly what happens in your first psychology session—from how to prepare, to the types of questions your psychologist may ask, and how your goals and concerns will guide the process. Our aim is to help you feel more informed, more confident, and a little less nervous about beginning your therapy journey. 

1. Preparing for Your First Session

Before your appointment, you may be asked to complete an intake form. This typically includes general information such as your contact details, medical history, and a brief description of why you’re seeking support. If you’re attending a clinic like CBT Professionals on the Gold Coast or CBT Professionals in Brisbane, these forms may be emailed ahead of time or completed when you arrive. 

To prepare mentally, it can be helpful to reflect on what brought you to therapy in the first place. Are you struggling with specific symptoms like insomnia, racing thoughts, or panic attacks? Have recent life changes left you feeling overwhelmed or down? You don’t need to have all the answers—your psychologist is trained to help make sense of what’s going on—but even a few notes can make it easier to open up during your session. 

You might also want to consider any goals you have for therapy. These could be broad, such as “I want to feel less anxious,” or more specific, like “I want to be able to speak confidently in work meetings.” Setting goals early on helps guide your treatment and gives you something to work toward with your psychologist. 

2. Arriving at the Clinic

On the day of your appointment, try to arrive a few minutes early to settle in. Therapy rooms are designed to feel safe, quiet, and welcoming. At CBT Professionals, our Gold Coast and Brisbane offices are private and calming environments where you can feel comfortable and supported from the moment you walk in. 

You’ll be greeted by a receptionist (if attending in person) and then meet your psychologist, who will introduce themselves and guide you into the consultation room. If your session is online, your psychologist will send a secure link beforehand. All sessions, whether in person or online, are held in strict confidentiality. 

3. What Happens During the Session

Your first session is primarily an assessment session. This means your psychologist will spend time getting to know you and understanding what you’d like help with. It’s a bit like laying the foundations for future work together. 

Your psychologist may ask questions such as: 

• What has brought you to therapy at this time? 

• How have you been feeling lately—emotionally and physically? 

• Have you experienced similar difficulties in the past? 

• What supports do you currently have in your life? 

• Are there any patterns you’ve noticed in your thoughts, emotions, or behaviours? 

You’re not expected to have perfect answers, and you can share as much or as little as you feel comfortable with. It’s perfectly okay to say, “I’m not sure,” or “That’s hard to talk about.” Your psychologist is there to listen without judgement and at your pace. 

You’ll also talk about your goals for therapy and begin to outline what you’d like to achieve. For example, if you’re dealing with anxiety, your psychologist may ask how it impacts your daily life—does it interfere with sleep, relationships, or work? Understanding the impact helps create a tailored treatment plan. 

4. Common Concerns and Misconceptions

It’s very common to worry that your problems aren’t “serious enough” for therapy or to fear being judged. In reality, psychologists work with people from all walks of life—some facing long-term mental health conditions, others simply needing a space to navigate life’s challenges. 

Your concerns are valid, no matter how big or small they seem. Therapy isn’t about having a diagnosis or ticking boxes—it’s about getting support to live a more fulfilling, balanced life. 

You might also worry about becoming emotional during the session. Crying in therapy is completely normal, and you won’t be judged for it. In fact, being emotionally open is often the beginning of meaningful progress. 

5. Ending the First Session

Toward the end of the session, your psychologist will typically provide feedback on what they’ve heard, and discuss possible directions for therapy. They may introduce a treatment approach such as Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), or Mindfulness-based strategies, depending on your needs. 

They may also suggest how many sessions might be helpful and discuss frequency—some people attend weekly or fortnightly, while others prefer monthly check-ins. 

If you feel comfortable, you can schedule your next session at this time. But there’s no pressure—you’re in control of your therapy journey. It’s important that the pace and structure feel right for you. 

6. After the Session: What Now?

It’s normal to feel a bit tired or reflective after your first session. You may have shared things you’ve never spoken aloud before, and that can be emotionally draining—but also deeply validating. 

Take time to look after yourself afterwards. You might go for a walk, journal your thoughts, or speak to a trusted friend. It’s also okay if the session brings up strong emotions—your psychologist will help you process them safely in future appointments. 

If something didn’t sit right with you during the session, you’re encouraged to talk about it. Therapy is most effective when it feels like a collaborative, trusting relationship, and feedback is always welcome. 

A Safe and Supportive Start 

Beginning therapy is a courageous act of self-care. The first session is your opportunity to be heard, understood, and supported without judgement. Whether you’re experiencing anxiety, depression, trauma, or simply navigating a challenging life transition, psychology appointments are tailored to meet you where you are. 

At CBT Professionals, our experienced psychologists in Brisbane and the Gold Coast provide compassionate, evidence-based care in a warm and professional environment. We believe everyone deserves mental health support that is accessible, respectful, and empowering. 

Ready to take the first step?
Book your first psychology session or read our FAQs here. We’re here to help you feel better and move forward.