You’ve Scheduled Your First Session—Now What?
You reached out, had your phone consultation, and booked your first session… now what?
First of all-congratulations! Reaching out for support is not just a step forward; it is a powerful act of self-care and courage. Whether you are feeling anxious, unsure, or curious, know that you are not alone and you don’t need to have it all figured out before we begin.
What to Expect in Your First Session
Our first session is a 45-minute intake, giving us space to move gently and intentionally. We will begin exploring your history (early life, relationships, trauma, and what brings you to therapy now) but always at a pace that feels manageable for you. The goal isn’t to unpack everything right away, but to begin building trust and safety in the room together.
You’ve likely had to hold a lot on your own. My job is not to push you to reopen old wounds, but to get to know you and your nervous system with respect and care. You’ve survived for a reason. Let’s honor that first.
Establishing Present-Moment Safety
Early sessions will focus on creating a foundation of safety internally and within the therapeutic relationship. You will begin learning how to recognize cues of overwhelm and regulation in your body. Together, we will build a toolbox of grounding practices and nervous system supports that you can use both in and out of session.
These might include:
Breath and body-based regulation tools
Imagery or visualization exercises
Identifying inner and outer sources of strength and safety
Building a Trusting Relationship
The relationship between therapist and client is central to healing trauma. As we continue meeting, we will co-create a space where you feel safe enough to show up fully whether you are unraveling deep pain, sitting in silence, or even questioning the process itself. Sometimes I’ll sit with you in a supportive stance; other times I may challenge patterns or beliefs that are keeping you stuck.
Deepening the Work
Over time, we will explore how trauma has shaped your body, mind, and relationships. This might include:
Somatic awareness: noticing how your body holds and responds to trauma
Cognitive patterns: gently examining the stories and beliefs you’ve carried
Psychoeducation: learning how trauma affects the brain, body, and behavior so you can make sense of your experience
When you are ready, we may incorporate trauma processing methods like EMDR, parts work (IFS), mindfulness, or body-based practices. We will always work collaboratively honoring your voice, your pacing, and your capacity.
Moving Toward the Life You Want
Healing is not just about processing the past, it is also about imagining a new future. As you build insight and resilience, we will begin to integrate real-life changes. This may look like setting boundaries, pursuing meaningful goals, or reshaping how you relate to yourself and others. Progress may be nonlinear, but every step is part of the journey.
If you have questions before your first session, you're always welcome to reach out. You're not alone in this.