What to Expect in Your First Therapy Session

First things first — it’s okay to feel nervous

Starting therapy often comes at a time when something inside you says, “I can’t keep doing this alone.”
Maybe you’ve been overwhelmed with stress, anxiety, self-doubt, or emotional overwhelm.
Or you’ve felt disconnected from yourself — just moving through the day on autopilot.

Whatever brings you here, please know: therapy isn’t about “having it all figured out.”
It’s about having a space where you don’t need to pretend.

So… What Happens in the First Session?

1. We create a comfortable space

I’ll begin by checking in — how you’re feeling, any questions you have, and what brought you to therapy.
There’s no pressure to open up all at once. We move at your pace.

2. We go over the basics

We’ll walk through consent, confidentiality, and what therapy might look like — whether you’re coming in for anxiety, emotional regulation, low self-esteem, or something you’re not even sure how to name yet.

You’re welcome to ask anything — therapy is your space.

3. You get to share — as much or as little as you want

Some clients speak openly from the start. Others need time. Both are absolutely okay.

You might talk about:

• What’s been feeling heavy lately
• Emotional patterns you’ve noticed (like overthinking or bottling things up)
• Relationships, work stress, self-doubt, or anything that feels stuck

Remember: you don’t need to be “ready” — just real.

What Therapy is NOT

Therapy isn’t about “fixing” you.
It’s not a place where you’re judged, diagnosed, or rushed into action.

It is a space where your thoughts, emotions, and experiences are met with warmth and curiosity.

You don’t have to know your goals right away. Sometimes, the first goal is just to feel safe enough to talk.

Therapy isn’t about having it all figured out — it’s a space to start understanding yourself, even if things feel messy or unclear. While every therapist brings a unique approach, most sessions focus on listening, reflection, and gentle exploration of your thoughts and feelings. If you’d like to read more about how counselling works in general, this overview from Better Health Channel offers helpful insights on what to expect in therapy, especially if you’re starting for the first time.

Common Questions I Hear from Clients:

“What if I don’t know what to say?”

That’s okay. We’ll work with whatever comes up — even the silence.

“Will you give me advice?”

I don’t tell you what to do — but I do help you make sense of what you’re feeling, build insight, and explore options that align with your values.

“What if I cry?”

Tears are welcome here. So is laughter, confusion, anger, numbness — all of you is welcome.

Benefits of Starting Therapy

Even after one session, many people say:

• “I didn’t realise how much I needed to say that.”
• “It felt like a relief — just being heard.”
• “I feel less alone.”

Over time, therapy can help you:

• Build self-awareness and emotional clarity
• Understand your anxiety or stress triggers
• Heal long-term emotional patterns
• Reconnect with your self-worth
• Set boundaries and communicate more clearly
• Move from just “coping” to actually living

Therapy in Mumbai or Online

I offer both online therapy and in-person sessions in Mumbai for adults navigating:

• Anxiety & Overthinking
• Self-Esteem Issues
• Emotional Regulation
• Low Mood
• Relationship Struggles

Whether you’re a student, working professional, or somewhere in between — you’re not alone in this.

You Don’t Have to Do This Alone

If therapy feels scary, you’re not weak — you’re brave for even considering it.

Your first therapy session is a doorway to a different kind of support — one that’s centered around you.
You’re allowed to start slow. You’re allowed to not have all the answers.
And most of all — you’re allowed to take up space.

Ready to take the first step?

You can book a session here or reach out to ask a question. I’d be glad to connect whenever you’re ready. You can visit our FAQs to learn more.