What to Expect in Your First Therapy Session

Deciding to start therapy is a big step, and it's completely normal to feel nervous before a first session — especially if you've never been to therapy before. A lot of that nervousness comes from simply not knowing what to expect. So let's take the mystery out of it.

Here's what a first session at Rooted Healing Therapy typically looks like, from the moment you book to the moment you leave.

Before your first session

Most people start with a free 15-minute phone consultation. This isn't therapy — it's a no-pressure chance to share a little about what's bringing you in, ask questions, and get a feel for whether it's a good fit. Fit matters more than almost anything else in therapy, so this step is worth taking.

Once you book, you'll receive intake paperwork to complete beforehand. This usually covers your contact details, consent forms, and a few background questions. Filling it out in advance means your first full session can focus on you, not forms.

What happens in the session itself

A first session is mostly about getting to know each other. Your therapist will want to understand what brought you in, what you're hoping to work on, and a bit about your history and day-to-day life. You're also welcome to ask questions about how therapy works.

You are always in control of how much you share. You do not have to tell your whole story in the first hour. A good therapist moves at your pace.

• A warm welcome and a quick overview of how sessions work, including confidentiality
• A conversation about what's bringing you to therapy right now
• Some background — relationships, work, health, and what life looks like day to day
• A first look at your goals and what you'd like to feel different
• Space for your questions about the process, approach, or logistics

The practical details

Sessions at Rooted Healing are 50 minutes and the fee is $175 per session. The practice is out-of-network with insurance, but a superbill is provided that you can submit to a PPO plan for possible out-of-network reimbursement.

Sessions are available in person in Argyle, TX or virtually for clients anywhere in Texas and California. Therapy is offered for ages 16 and up. Virtual sessions happen over a secure video platform — all you need is a private space and a stable internet connection.

It's okay to feel nervous

Feeling anxious before your first session is one of the most normal things in the world — and it often fades within the first few minutes once you realize you're simply having a conversation with someone whose job is to listen without judgment.

You don't have to have the right words, a tidy story, or a clear goal. You just have to show up. The rest is something you and your therapist build together.