What to Expect During a Therapy Session

Starting therapy can feel like stepping into the unknown. There's an awareness that you will be discussing private thoughts, feelings, and personal experiences to a (supposed) expert, but a person who nonetheless is a stranger. You may have no idea of what happens in session and like many people wonder what actually happens during a session. You may have some skepticism about how exactly is "talking" about your problems actually going to help - especially considering you may have been talking, complaining, or expressing yourself to others for a long time and yet, emotionally and mentally things are still feeling the same. This can understandably be anxiety provoking and even discouraging. I find that understanding the process eases anxiety and set clear expectations. So I've written this guide to walk you through what typically occurs in therapy. Hopefully it will answer some common questions and provide some practical tips to make the most of your time with a therapist.

What Happens in the First Therapy Session? - Therapy FAQs

The first therapy session is often about getting to know each other. A good therapist will ask questions to intended to understand you, your background, your current challenges. You will also discuss what you hope to achieve in therapy. This session sets the foundation for your work together.

In the process, you might be asked about your personal history, relationships, work, and your past and current mental health. The therapist will explain confidentiality rules and how sessions work. It’s a chance for you to ask questions too.

Tips for your first session:

• Be honest but share only what you feel comfortable with.

• Think about your goals for therapy beforehand.

• Remember, it’s okay to feel nervous; therapists are trained to help you feel safe.

  
  

Therapy office setup for first session

How Long Does a Therapy Session Last?

Therapy sessions usually last between 45 and 60 minutes. However, the exact therapy session duration can vary depending on the therapist’s approach and your needs. Some sessions might be shorter (about 30 minutes) or longer (90 - 120 minutes!)

Knowing the typical length helps you plan your schedule and mentally prepare. If you have questions about session length or want to adjust it, discuss this with your therapist.

Common session formats include:

• Weekly 50-minute sessions

• Biweekly or monthly sessions for maintenance

• Extended sessions for intensive work or crisis support

  
  

Clock representing typical therapy session duration

Is a 2 Hour Therapy Session Too Long?

Some people wonder if a 2 hour therapy session is too long. The answer depends on the individual and the type of therapy. Extended sessions can be helpful for deep work, trauma processing, or when combining different therapeutic techniques.

However, longer sessions can also be tiring and emotionally intense. It’s important to discuss your comfort level with your therapist. They can help you decide if longer sessions are right for you or if shorter, more frequent sessions might be better.

Considerations for longer sessions:

• Your emotional stamina and focus

• The complexity of the issues being addressed

• Your therapist’s recommendations and experience

  
  

Therapy room setup suitable for extended sessions

What Should You Bring to a Therapy Session?

You don’t need to bring much to therapy, but a few things can help you get the most out of your sessions.

• Notebook and pen: To jot down insights, homework, or questions.

• List of topics: If you want to cover specific issues, write them down.

• Open mind: Be ready to explore your thoughts and feelings honestly.

  
  

If you have any paperwork or previous mental health records, you can bring those to your first session. This can give your therapist useful background information.

Pro tip: Wear comfortable clothing and arrive a few minutes early to settle in.

How to Prepare for Your Therapy Sessions

Preparation can make therapy more effective. Here are some practical steps:

1. Set clear goals: Think about what you want to achieve.

2. Reflect on your feelings: Notice what’s been on your mind recently.

3. Be ready to share: Therapy works best and gets you the biggest bang for your buck when you are open and honest.

4. Practice self-care: Rest well before sessions and plan something relaxing afterward.

   
   

Remember, therapy is a process. Progress might be slow at times, but consistent effort usually leads to positive change.

What Happens After a Therapy Session?

After a session, you might feel a range of emotions - relief, sadness, or even confusion. This is normal. Take time to process what you discussed.

Some therapists give homework or exercises to practice between sessions. Engaging with these tasks can deepen your progress.

If you feel overwhelmed, reach out to your therapist or a support person. Therapy is a safe space, but healing can sometimes bring up difficult feelings.

Therapy is a journey of self-discovery and healing. Knowing what to expect during a therapy session can help you feel more confident and ready to engage. Whether it’s your first time or you’re returning after a break, each session is a step toward better mental health and well-being. Yours in Mental Health, Dr. Kenya L. King, PhD