So, you’ve just booked your first session with me. You might be feeling nervous, a little anxious, or uncertain about what to expect — and that’s completely normal. In the past, clients have arrived for their first session and said: “I’m so nervous, I don’t know what to expect.”
Because of this, I like to give clients a clear idea of what the first session will feel like. Sometimes, simply seeing the space beforehand helps. Looking at photos of the therapy room — and knowing what I look like — can make it feel less daunting. You can view these for yourself, or share them with your adolescent, so they know what to expect too.
Why it helps: Environmental psychology research shows that familiarity with a space can reduce anxiety and help people feel more settled.
That said, here are some photos of the building and my therapy room so you (or your adolescent) know what to expect:
The first session is about feeling comfortable. It’s your space to start exploring what brought you to therapy.
What Happens in Your First Session
Getting to know you: We’ll start with some general questions about your life, experiences, and what’s currently challenging you. This is your opportunity to share what feels most important. Questions might include:
“What brings you to therapy?” “What’s been hard recently?” “Tell me about your hobbies?” “Tell me about school? And your favorite subjects?” “What do you usually do when things feel stressful?” “Tell me about the important people in your life?”
I will ask your goals for therapy: We’ll talk about what you hope to achieve, what’s most difficult for you right now, and what changes you’d like to see in your life:
“What would you like to get out of therapy?” “What would you like to get better at?”
I will ask you about what you have been feeling and thinking recently and how this has affected your life. Questions might include:
“Are there thoughts or feelings that keep coming up?” “How do these affect your sleep, mood, school, work or relationships?”
Going over important information:
I will explain how therapy works, explain what client confidentiality is, complete the necessary paperwork with you and talk to you about how long the sessions usually are and how often sessions are.
Introducing Cognitive Behavioural Therapy (CBT):
I will explain exactly what CBT is, how it works and how we can apply it to your situation. I will explain how thoughts, feelings, and behaviours are connected in a way that makes sense, and I will give you an information sheet to keep so you have the information. Leaving the first session, you will have a clear understanding of what CBT is and how it works.
Answering Your Questions:
There will be time at the end to ask any questions you might have about me, my work or how therapy works. You’re encouraged to ask anything — about therapy, the process, or what you can expect moving forward. There’s no pressure to know all the answers right away.
What to Expect
- No pressure to have all the answers — the session is about starting a conversation and getting to know each other a bit.
- Relief and clarity — many people leave feeling heard and understood.
- Support at your own pace — therapy moves at a speed that feels right for you.
The first session is not about having all the solutions immediately. Instead, it’s about starting a conversation, building trust, and taking the first step toward clarity, understanding, and meaningful change. Many people leave feeling a sense of relief — simply because they’ve taken that initial step and been heard.
Starting therapy is a brave decision, and my role is to make your first session as welcoming, safe, and supportive as possible, so you can move forward at a pace that feels right for you.
Jimmy Williams, Cognitive-Behavioural Therapy 