What to Expect During Your First Therapy Session
Starting therapy, whether for yourself, your child, or a loved one, can feel like a big step. You may be feeling hopeful, nervous, uncertain, or even a little overwhelmed. That’s completely normal. At Stillpoint Psychology, we want you to know that you’re not alone in this process. Whether you’re looking for therapy for anxiety, relationship or peer issues, parenting support, or help navigating life’s stressors, your first therapy session is a gentle starting point, one where you can begin to feel seen, supported, and understood.
In this post, we’ll walk you through what to expect during your first session with a registered psychologist, including what happens during the intake process, how we work with children and families, and how therapy can help at any stage of life.
A Warm, Compassionate Welcome
When you arrive at your first session, whether in-person at our Toronto office or via secure video, you’ll be welcomed into a calm, respectful space. We know it can take courage to start therapy, and we meet you with warmth and care, not judgment or pressure.
The first session is primarily about connection. It’s not about diving into your deepest struggles right away. Instead, it’s a chance for us to begin getting to know you or your family, understand what brings you in, and lay the foundation for a trusting relationship. At Stillpoint Psychology, therapy is always collaborative, compassionate, and tailored to you.
What Will We Talk About?
Your psychologist will guide a gentle conversation, asking about:
What led you to seek therapy or support
Any specific challenges or symptoms (like anxiety, stress, low mood, trouble concentrating, irritability, behaviour difficulties, or social challenges)
Life history, including school, work, family, or relationship dynamics
Your goals, hopes, and questions about therapy
It’s okay if you don’t have all the answers. You don’t need to know exactly what you want from therapy or how to say it. Many people come to therapy feeling unsure, and we’ll work with you to explore what matters most and at your own pace.
For Children and Teens: A Family-Centered Approach
If you’re bringing your child or teen to therapy, we’ll take special care to create a safe and welcoming experience for them and for you.
What to Expect in a Child or Teen’s First Therapy Session:
For younger children, the first session often includes both parent/caregiver and child together.
We may play, draw, or use games to help your child feel at ease and build trust.
For teens, we offer space to speak privately but encourage caregivers to be kept in the loop in respectful, age-appropriate ways.
We’ll talk with parents about their concerns, family dynamics, and what’s working or not at home or school.
Therapy for kids and teens often includes parent involvement, either through check-ins, joint sessions, or separate parent support. Our work prioritizes connection, safety, and collaboration with families.
Setting Goals Together
One of the most important parts of therapy is deciding what you want to get out of it. Your therapist will help you:
Identify meaningful goals (e.g., “I want to feel less overwhelmed” or “I want to improve how I respond to my child”)
Create a flexible plan that can evolve over time
Explore any barriers that have made change difficult in the past
We know that everyone’s goals are different. Therapy might be short-term support through a life transition, or a longer-term journey of self-discovery and healing. Either way, we’ll walk with you every step of the way.
What You Don’t Need to Worry About
Many people worry about how to prepare for their first therapy session, or whether they’ll have to talk about something painful right away. Here’s the truth:
You don’t need to prepare anything.
You don’t need to explain everything “perfectly.”
You don’t have to share more than you’re ready to.
We’ll go at a pace that feels right for you. Our goal is that you leave the first session feeling heard, respected, and a little more hopeful about what’s ahead.
How Therapy Can Help
Whether you’re coming to therapy for anxiety, self-esteem, identity exploration, parenting stress, or emotional regulation, therapy offers a space to:
Make sense of difficult emotions or patterns
Strengthen relationships and communication
Reconnect with your values and strengths
Heal from past experiences
Build healthier coping strategies and boundaries
At Stillpoint Psychology, we also provide neurodiversity-affirming therapy, helping individuals and families understand ADHD, autism, learning differences, and sensory processing challenges in a respectful, informed way.
Why Choose Stillpoint Psychology?
We are a Toronto-based team of registered psychologists offering therapy and assessments for children, teens, adults, and families. We bring a warm, client-centered approach that integrates evidence-based practices with genuine care.
Our therapists are trained in CBT, emotion-focused therapy (EFT), trauma-informed care, and attachment-based models like EFFT. We are neuroaffirmative, inclusive of all identities, and committed to creating safe therapeutic spaces where people feel respected for who they are.
We also offer services in English and Spanish and provide flexible options for in-person or virtual therapy across Ontario.
Thinking About Starting Therapy?
Whether you’re ready to begin or just gathering information, we’re here for you. Taking the first step can feel daunting, but it’s also the beginning of something meaningful. Contact us to book a free 15-minute consultation and learn more about getting started.
