The first session: what to expect when meeting a Psychologist

BAM Therapy
Oct 22
3 min read

Taking the step to meet with a clinical psychologist for the first time can feel both courageous and uncertain. Whether you’re seeking help for anxiety, depression, stress, relationship issues, or simply personal growth, it’s natural to wonder what the experience will be like. Understanding what to expect can ease some of that apprehension and help you make the most of your sessions.

A safe and confidential space

One of the first things you’ll notice in your initial meeting is that psychologists strive to create a safe, non-judgmental environment. The intention is to help you feel comfortable enough to talk openly about your experiences. Everything you share is kept confidential, within the limits of professional ethics and legal guidelines. This confidentiality helps build trust and safety — the foundation of any effective therapeutic relationship.

The first session: getting to know you

Your first appointment is an introductory session structured around an assessment of your experiences. The psychologist will ask questions to better understand your current situation, background, and goals. You might discuss the challenges you're experiencing, different problem areas, lifestyle, relationships, and any previous experiences with therapy. The focus areas will be agreed together so that you can decide what you feel able to share in the first session. This is also your opportunity to ask questions about the psychologist’s approach, training, and what therapy might look like for you.

It’s important to remember that the first session isn’t about immediate solutions; rather, it’s about laying the groundwork for collaboration. The psychologist will listen carefully and begin forming an understanding of your needs, which will guide future sessions.

Collaborative goal setting

After gathering an initial understanding, your psychologist will work with you to set clear goals for therapy. These goals may include reducing certain symptoms, developing coping strategies, improving communication, exploring patterns, understanding how things developed, or be open and exploratory. It's okay if you're unsure about your possible therapy goals — the process is collaborative and you and your psychologist will work together to share ideas and options.

As therapy progresses, goals can evolve. Regularly reviewing them helps ensure that sessions stay relevant and focused on what matters most to you.

Your first session with a psychologist starting online therapy.

Different therapeutic approaches

Psychologists use a variety of evidence-based methods depending on your unique needs. Common approaches include Cognitive Behavioural Therapy (CBT), which focuses on changing unhelpful thought patterns; Acceptance and Commitment Therapy (ACT), which encourages psychological flexibility; and psychodynamic therapy, which explores past experiences and emotional patterns.

Your psychologist may also integrate techniques from multiple approaches to best support your individual journey. They’ll explain their methods and ensure you understand how each one can help.

What progress looks like

Therapy isn’t always a linear process. Some sessions may feel emotionally challenging, while others bring relief or new insights. Over time, many people notice improved emotional awareness, greater resilience, and better relationships with themselves and others.

It’s also common for psychologists to assign “homework” — practical exercises or reflections between sessions that help you apply what you’ve discussed. These small steps often lead to meaningful, long-term change.

Taking the first step

Meeting a psychologist is an investment in your well-being. It’s an opportunity to explore your thoughts and emotions with professional guidance and compassion. While the first step can feel daunting, it’s often the beginning of a powerful process of growth and self-understanding.

Dr Kayleigh Darch is a HCPC-registered Clinical Psychologist offering high-quality and expert online therapy to people living in Devon and the UK. She offers evidence-based psychological therapy for a range of problems and having advanced training and experience in different therapy models, she is able to integrate various psychological approaches to tailor therapy to you and your needs.

To help you decide about having therapy with Kayleigh, you might like to find out more about the online therapy process and Kayleigh's qualifications, background and skills.