Walking into your first individual therapy session without a plan makes the first fifty minutes feel longer than they need to. This guide covers exactly what to bring, what actually happens in that first hour, and how to use the session to get real traction instead of just talking in circles.
- Knowing how to prepare for your first therapy session comes down to one habit: write your top three concerns down before you walk in.
- The first session at Brandon Boorsma Counselling in Lethbridge is an intake, not a fix-it session — expect questions, not homework, in 2026.
- Arrive 10 minutes early for paperwork if it’s in person; virtual sessions need a quiet room and a charged device.
- Skip pre-session journaling if it spikes your anxiety — a short bullet list of concerns does the same job.
Why This Matters
Most people show up to a first therapy session assuming they need a polished story. You don't. I'm Brandon Boorsma, a Registered Psychologist practicing in Lethbridge, Alberta, and the first thing I tell new clients is that the intake session exists to gather information, not to produce a breakthrough.
People who prepare — even loosely — get more out of that first hour. They spend less time backtracking to explain context and more time actually being heard. If you're booking through Brandon Boorsma Counselling, the intake typically runs 50 minutes, and how you use those minutes is largely up to you.
The goal isn't to impress a therapist with insight. It's to give an accurate picture of where things stand right now, in 2026, so the next few sessions can move faster.
What You'll Need
- Your top three concerns, written as short phrases, not paragraphs
- A rough timeline of when things started feeling harder — weeks, months, or years
- Medication or diagnosis history, if any, including current dosages
- 50 uninterrupted minutes, whether the session is in person or virtual
- A quiet, private room if you're doing a virtual session — headphones help
- Insurance or benefits details if you're billing through workplace coverage
If anxiety is the main driver behind booking, name that specifically before the session. Intake questions for individual therapy for anxiety in Lethbridge run differently than a general first session — the therapist can front-load questions about triggers and physical symptoms instead of spending the first 20 minutes figuring out the shape of the problem.
The Steps
1. Define What Brought You In
Write one sentence for why you're booking now, not six months ago and not six months from now. This anchors the session to something concrete instead of a vague sense that "things feel off."
Be specific: "I've had trouble sleeping for three weeks" beats "I've been stressed." The common mistake here is writing a life summary instead of a reason for this appointment, this week.
2. List the Timeline
Jot down three to five dates or periods that matter — when a symptom started, when a relationship changed, when work got harder. You don't need exact dates, just approximate windows.
This step accomplishes one thing: it gives your therapist a map instead of a snapshot. Expect the first session to circle back to this timeline more than once.
3. Confirm the Practical Details
Check your appointment time, location or video link, and whether you need to arrive early for intake forms. For a first visit, plan for 10 minutes of paperwork if it's in person.
A common mistake: assuming the first session is 60 minutes when most run closer to 50. Losing 10 minutes to logistics eats real conversation time.
4. Pick Your Opening Line
Decide what you'll say in the first two minutes. It doesn't need to be your biggest issue — it just needs to be true and specific. "I've been having panic attacks at work" works better than waiting to see what comes up.
Skipping this step is the number one reason people say the first 10 minutes "felt awkward." A prepared opening line removes that stall.
5. Set One Goal for the Session
Pick a single outcome you want from the hour: clarity on what therapy will look like, a name for what you're feeling, or just relief at having said it out loud. One goal, not five.
Overloading a first session with five goals is the most common mistake at this stage — you'll leave with none of them fully addressed instead of one addressed well.
6. Arrive Ready, Not Early-Stressed
Show up 10 minutes early if it's in person, or log into the video link 3 minutes before start if it's virtual. Silence your phone. If you're managing depression symptoms as well, this is also the point to mention it — the first session can flag whether individual therapy for depression needs to run alongside anxiety-focused work.
Expected outcome: you start the actual conversation on time instead of using the first five minutes to settle in.
7. Debrief with Yourself Afterward
Spend five minutes after the session writing down what stuck with you. This isn't homework from the therapist — it's for you, so the next session doesn't start from zero.
The common mistake is leaving the office and immediately moving on to the next task of the day without letting anything land.
Book your first individual session
In-person and virtual individual therapy in Lethbridge, Alberta.
Troubleshooting
"I don't know what to say once I sit down." Use your written opening line from Step 4. If you didn't write one, start with the most recent thing that bothered you, even something small from that morning.
"I'm worried I'll cry and won't be able to talk." This happens often in first sessions and it's not a problem to solve — a Registered Psychologist expects it and will slow down, not push through it.
"I can't remember my symptoms clearly once I'm in the room." This is exactly why the written timeline from Step 2 matters. Bring the actual note, on paper or your phone, and read from it if needed.
"My partner or family doesn't know I've booked this." You don't need to disclose it to anyone. Confidentiality applies from the first session, regardless of who knows you're going.
"I'm not sure this is the right kind of therapy for what I'm dealing with." Say that directly in the first session. If your concern is closer to a relationship issue than an individual one, ask about options like how to know if you and your partner need couples counselling instead.
"The video link isn't working right before my virtual session." Test the link at least 15 minutes early, not at start time. A dead camera or mic at minute one wastes real session time you can't get back.
Tools and Resources
- A notes app or small notebook for your timeline and opening line
- Your provincial health card or benefits card, if billing through coverage
- A private room with a door that closes, for virtual sessions
- A short list of medications and dosages, if relevant
- If depression symptoms are part of the picture, review how to recognize signs of depression in yourself before the session so you can describe patterns, not just moods
What to Do Next
Once the first session is booked and prepared for, the next decision is pacing. Some people need weekly sessions for the first month; others space them out every two to three weeks depending on what's being worked through, whether that's day-to-day anxiety or a bigger life transition. Ask about session frequency directly in the first appointment rather than guessing at it beforehand.
FAQ
What’s the best way to prepare for a first therapy session?
Write your top three concerns and a rough timeline before you arrive. This single habit cuts down the time spent on context and leaves more of the 50-minute session for actual conversation.
How long does a first individual therapy session last?
A first individual therapy session typically runs 50 minutes. Plan for an extra 10 minutes if it’s in person and you need to complete intake paperwork.
What should I bring to my first therapy appointment?
Bring a written list of your main concerns, a rough timeline of when things started, and any medication or diagnosis history. If you’re billing through benefits, bring that card too.
Is it normal to feel nervous before a first therapy session?
Yes, nervousness before a first session is common and expected. A Registered Psychologist runs the first session as an intake conversation, not a test, so there’s no way to do it wrong.
Can I do a virtual therapy session instead of in-person?
Yes, virtual individual therapy sessions run the same length and structure as in-person ones. You’ll need a private room and a stable internet connection tested a few minutes before start time.
What happens if I don’t know what to talk about?
Start with whatever bothered you most recently, even something small. The therapist will ask follow-up questions to build out the picture from there in the first session.
Will my first therapy session fix the problem right away?
No, the first session is an intake to gather information, not a resolution. Most concerns need several sessions before you’ll notice a shift.
Do I need a referral to book an individual therapy session in 2026?
No referral is required to book individual therapy directly with a Registered Psychologist in most cases in 2026. Check with your specific benefits provider if you’re planning to claim coverage.
One Last Thing
The detail people skip most often is the debrief in Step 7 — five minutes of writing down what stuck after the session ends. It sounds small, but it's the difference between walking into session two cold and walking in already knowing where to pick up. That habit alone often matters more than anything said in the room during session one.
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