Deciding to start therapy is a courageous choice. And yet for many people, the hardest part isn't the work of therapy itself — it's walking through the door for the first time. If you've been putting it off because you feel anxious and you're not sure what to expect, this article is for you.
Before the First Session: What to Expect
Before your first appointment, Holly will send you intake paperwork electronically. This includes a brief history form about your background, current concerns, and goals for therapy. You'll also review and sign a consent form and practice policies document.
What to Bring to Your First Session
- Valid ID
- Payment method
- A general sense of what's been weighing on you — no script needed
- Notes or questions if you have them — totally optional
What Happens During the First Session
The first session is not therapy in the traditional sense — it's an intake, or what clinicians call a "biopsychosocial assessment." Its primary purpose is for Holly to understand what's bringing you to therapy and for us to determine whether we are a good fit.
Introductions & Logistics (5–10 min)
Review intake forms and answer any questions about the process.
Your Story & Current Concerns (30–40 min)
Holly will ask about what brought you in, your history, and current symptoms or challenges. You'll share as much or as little as feels comfortable — you are in control of what you share and when.
Goals & Next Steps (10–15 min)
Holly will share initial thoughts, ask about your goals, and discuss a potential approach. You'll schedule your next session if it feels like a good fit.
How to Know If a Therapist Is the Right Fit
Research consistently shows that the therapeutic alliance — your relationship with your therapist — is the single strongest predictor of positive therapy outcomes. After a first session, ask yourself:
- Did I feel heard and not rushed?
- Did the therapist seem genuinely curious about my experience?
- Did I feel comfortable enough that I could imagine opening up further?
- Did they explain their approach and why they think it would help me?
- Did I feel safe — not judged or lectured?
If you answered yes to most of these, that's a strong sign you've found a good fit. It's also completely okay if the first therapist you see isn't the right match — it's not a reflection of you or of therapy itself.
Start with a Free Introductory Call
Holly Sullivan, LCSW offers a free 15-minute introductory call before your first session — so you can get a sense of fit before committing. Holly serves clients in North Phoenix in-person and throughout Arizona via telehealth. Schedule online or by phone.
Holly Sullivan, LCSW
Holly Sullivan is a Licensed Clinical Social Worker and Certified Emotionally Focused Therapist at My Phoenix Therapist in Phoenix, AZ. With over two decades of clinical experience, she specializes in couples therapy, relationship issues, anxiety, depression, and life transitions. She is one of a relatively small number of EFT-certified therapists in Arizona and continues rigorous annual training. Holly sees clients in person at her North Phoenix office and via telehealth throughout Arizona.