First Therapy Session: What If You Feel "All Jumbled Up" Inside? How to Begin
- katerpillarcounsel
- Dec 30, 2025
- 2 min read
Many people hesitate for a long time before clicking "book."
Perhaps you are the same:
Opening the booking page several times, closing it again; finally scheduling a time, but the closer the day gets, the more jumbled you feel inside.
You know something "isn't quite right"—perhaps exhaustion, feeling overwhelmed, or frequent tears—but putting it into words feels so difficult.
Feeling nervous with many questions before your first therapy session is a very common experience.
Some worry: "Is my situation 'serious enough' for therapy?" or "Will I waste resources?" Others fear not expressing themselves clearly or sitting in silence.
What I want you to know is that these concerns show you care deeply about your story and how others perceive you—and here, these worries are allowed and understood.
A first therapy session typically uses 45 minutes to gently establish a safe starting point.
We might begin with simple introductions: getting to know each other, chatting about your recent life state, and what brought you here.
This isn't a test or about recounting your entire story at once—it's about finding a focus you want to explore together, creating a gentle landing spot for the conversation.
If you initially feel "jumbled up, not knowing where to start," that's completely normal—many people begin this way.
You could try saying:
"My mood lately feels off, but I can't quite explain it."
"I just know I'm exhausted, but don't know why."
"I don't know what to talk about, but I feel I need a space."
If you're too nervous to speak, you can also draw.
Take a piece of paper and make a few strokes—lines, colors, shapes are all fine. Afterward, we can start by talking about "what you drew." Many people find words more easily through drawing.
These are all sufficient. The first step in therapy isn't about having a perfect opening line, but allowing me to hear your voice and slowly uncover clues together.
Therapy doesn't require special preparation, like meeting a friend who truly listens.
But if you want to feel more comfortable, you could try:
Jotting down a few keywords in your phone notes (e.g., "work stress," "sleep issues," "recent arguments").
Leaving 5-10 minutes to slow down from daily busyness, drink water, take a few deep breaths.
Finding a comfortable sitting position or preparing headphones (if online).
These are just options—the most important thing is to come as you are.
Some answers are already quietly waiting in your heart—they just need a safe space to be seen little by little.
Therapy isn't about finding all the solutions at once, but walking through the confusion with you to find your clarity.
If you'd like to try such a beginning, welcome to click the link below to book your time.
Comments