Beginning therapy can feel like stepping into the unknown—uncertain, perhaps even intimidating. If you're reading this, chances are you're contemplating therapy or have just booked your first appointment. Whatever brought you here—stress, anxiety, heartbreak, or the search for deeper meaning—you’re not alone. At Land of Serenity, we understand how powerful that first step can be.
This blog will walk you through what to expect during your first therapy session, how to prepare emotionally and practically, and how journaling tools—like our Anxiety Journal or Breakup Journal—can support you alongside professional help.
Why Do People Seek Therapy?
Therapy is a safe, confidential space where you can explore what’s going on in your mind and life. People seek therapy for a range of reasons, such as:
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Persistent anxiety or stress
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Grief or loss
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Depression or low mood
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Relationship challenges or breakups
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Self-esteem or confidence issues
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Desire for personal growth and clarity
Your reason is valid—there is no ‘right’ or ‘wrong’ reason to speak to a therapist. Therapy isn’t just for crisis; it’s a tool for lifelong self-awareness and growth.
Before Your Session: How to Prepare
You don’t need to do anything elaborate before your session, but a few simple steps can help you feel grounded:
1. Reflect on your goals:
Are there specific things you hope to gain? Relief from anxiety? Clarity on a decision? While you don’t need to have all the answers, reflecting in something like the Positivity Journal can be a helpful way to shape your thoughts.
2. Write it down:
Not everything feels easy to say out loud. Some clients find it helpful to jot down their thoughts or experiences they want to share. This is especially true for those who feel nervous or overwhelmed. A mindfulness or selfcare journal can act as a bridge between your private world and the therapy room.
3. Give yourself time:
Try to avoid rushing to your session. Give yourself a few minutes beforehand to breathe and settle your thoughts. This isn’t a meeting—it’s time for you.
What Happens During Your First Session?
Let’s take the mystery out of it. Here's what your first therapy session will typically involve:
1. Introductions and Getting to Know You
Your therapist will likely begin with some introductions, explaining their approach and reassuring you about confidentiality. You don’t need to ‘perform’—this isn’t an interview. You're simply meeting someone who is trained to listen without judgement.
2. Exploring Why You’re There
You’ll be invited to talk about what led you to seek therapy. This could involve discussing recent events, feelings, or things from your past. Don’t worry about saying the “right thing”. It’s okay if you cry. It’s okay if you don’t know where to start. Your therapist will guide you gently.
3. Setting the Pace
Therapists won’t rush you into painful territory. You can move at a pace that feels safe. If something feels too much, say so. This is your space. A good therapist will respect your boundaries and help you feel in control of your healing process.
4. Looking Ahead
You may discuss what future sessions could look like. How often will you meet? What would you like to work on? Some therapists offer homework, such as reflection exercises, or recommend journaling tools like the Manifestation Journal to support your goals in-between sessions.
Emotions You Might Experience
It’s perfectly normal to feel a mix of emotions during and after your session. These might include:
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Relief – finally speaking your truth aloud.
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Tiredness – emotional release is draining.
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Uncertainty – wondering if you “did it right” or said too much.
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Hope – seeing a possible path forward.
Remember, therapy is a process. The first session is the beginning of a relationship, not a solution in itself. Be kind to yourself in the hours afterwards. Many people find solace in listening to music or journaling how they felt—something the Music Journal is beautifully designed to support.
Common Myths About Therapy
Let’s bust a few unhelpful misconceptions:
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“I need to be really ill to go to therapy.”
Not true. Therapy is for anyone seeking support, insight, or growth. -
“I have to talk about my childhood straight away.”
Only if and when you feel ready. Many therapists focus on the present. -
“My problems aren’t serious enough.”
If they matter to you, they’re serious enough. Therapy is never a competition. -
“I’ll be judged.”
A qualified therapist is there to listen and support—not criticise.
After the Session: What Next?
1. Give yourself space
Whether you feel energised or exhausted, give yourself a bit of time before jumping back into your day. Consider making time to journal your thoughts afterwards—what stood out? What surprised you?
2. Notice how you feel
Do you feel understood? Comfortable? You don’t have to click perfectly in session one, but feeling safe is key. If something doesn’t feel right, it’s okay to explore other therapists.
3. Commit to the journey
Therapy is like gardening—it takes time and patience. Progress isn’t always linear. Some sessions may feel tough, others illuminating. But over time, you may notice deeper insight, better coping skills, and a stronger sense of self.
Journaling as a Companion to Therapy
Many therapists recommend journaling to complement sessions. It helps process thoughts between appointments and tracks emotional patterns over time. At Land of Serenity, we’ve designed specialised selfcare journals that gently support your mental wellbeing:
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The Anxiety Journal offers space to work through worries and grounding exercises.
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The Breakup Journal provides support after heartbreak, helping you rebuild with compassion.
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The Music Journal combines emotional reflection with music to encourage introspection.
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The Manifestation Journal helps you align with your goals and intentions.
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The Positivity Journal focuses on gratitude and lightness—especially helpful in darker seasons.
Used together with therapy, these tools become part of a powerful journey toward healing and resilience.
Final Thoughts
Starting therapy takes courage. The first session may feel daunting, but it can also be the gateway to self-discovery, acceptance, and change. Give yourself credit for being open to this journey.
If you find comfort in writing, reflecting, or goal-setting, the selfcare tools at Land of Serenity are here to support your growth between sessions. Remember—healing isn’t about perfection. It’s about showing up for yourself, one moment at a time.