Preparation before the session, the flow of the first 50 minutes and the most common questions.
The biggest worry for people considering therapy for the first time is "What will happen there?" The unknown inflates anxiety, so let us walk through the first session step by step.
Before the session
When you book, you receive a short information form and an informed consent form. Arriving 5–10 minutes before the appointment is enough. For an online session the link arrives by email.
First 10 minutes: meeting and framework
The therapist introduces themselves and explains the session length (50 minutes), the scope and limits of confidentiality, cancellation terms and the fee. You can ask your questions. This part is important for building a safe working space.
Next 30 minutes: listening to you
You tell what brought you here in your own words. There is no "right" way to tell it, and you do not have to say everything. The therapist asks questions, but the aim is to understand rather than to interrogate. Topics include when symptoms began, their effect on daily life, sleep and appetite, relationships and past experiences.
Last 10 minutes: first impressions and plan
The therapist summarises what they heard and offers a working proposal: how many sessions, which approach and which goals. The next appointment is scheduled. Sometimes a light task follows the first session, for example noting your sleep for a week.
Frequently asked questions
- What if I cry? It is completely normal; there are tissues on the table. Feeling your emotions is part of the process.
- Will the therapist judge me? No. Non-judgemental acceptance is the foundation of training and ethical principles.
- Do they prescribe medication? Psychologists do not prescribe; if needed you are referred to a psychiatrist.
- What if I do not click with the therapist? If there is no fit after the first two or three sessions, changing specialist is legitimate; it is not a failure.
This is exactly why Dingin offers a free 20-minute introductory call: you meet the specialist by voice or video before starting therapy.
Which therapy approaches exist?
In the first sessions the therapist chooses the approach that suits you and explains why. Cognitive-behavioural therapy focuses on thought and behaviour patterns, schema therapy on emotional patterns rooted in childhood, and psychodynamic therapy on unconscious conflicts. Family and couple therapy address the relationship system. Whatever the approach, research shows that the quality of the therapeutic relationship is one of the strongest determinants of outcome.
How to prepare for the session
- Briefly note the three things that brought you.
- Recall the medication you use and any treatment you had in the past.
- Prepare a list of questions; do not wait for the end of the session to ask them.