What to expect in your first therapy session

Everything starts with a brief message through my contact form. You don’t need to explain your whole story there—in fact, please don’t. The form isn’t a secure or confidential channel, so a line or two about what you’re looking for is plenty, and we’ll cover the rest when we talk.

From there we’ll set up a complimentary 15-minute consultation by video. There’s no paperwork and no pressure. We’ll talk briefly about what’s bringing you in, you can ask me anything about how I work, and we’ll both get a feel for whether this is a good fit. If I’m not the right person for what you need, I’ll say so and point you somewhere more useful.

If we decide to work together, there are a few practical pieces before the first session. I’ll send you a written Good Faith Estimate of expected costs, which you’re entitled to under the No Surprises Act. We’ll also go over my practice policies together—scheduling, the 48-hour cancellation policy, confidentiality and how telehealth works—so nothing in them comes as a surprise later.

Payment is due at the time of each session, and I keep a card on file through a secure processor. This is a private pay practice and I’m out of network, so if you’re hoping to use out-of-network benefits, it’s worth reading how fees work and calling your insurer before we start.

Individual sessions are 45 minutes and couples sessions are 60, all by secure video. You’ll want a private spot where you won’t be overheard and a reliable connection, and we’ll agree on a backup plan in case the video drops.

A first session is mostly about getting a feel for your world. We’ll talk about what made now the moment to reach out, what’s been weighing on you, and what you’re hoping might change. If history comes up, it comes up—you decide how much you share and how quickly, and there’s no requirement to tell everything in one sitting.

I’m an active therapist, which means I’ll be engaged the whole way through: curious, direct, and by the end, ready to share a few early thoughts about patterns worth exploring. You’re welcome to ask questions too, including about me and how I work.

Some people leave a first session relieved. Others feel stirred up, tired, or unsure whether they said the right things. All of that is normal. Saying something out loud for the first time can bring up more than you expected, and it doesn’t mean anything went wrong.

At least to begin with, we’ll usually meet weekly—consistency is a big part of what lets the work build from one session to the next. After a few weeks we’ll check in together about how it’s going and whether the pace and focus feel right.

Whenever you feel ready, you can send me a short note and we’ll find a time for your free consultation. And if you’d like to read up on the details first, my FAQ covers session length, insurance and more.