What to expect from your first counseling session in Dallas, TX
Whether you’re a lifelong Dallas-ite or if friends, family, or a work opportunity or college brought you to the city, we know it can be tough to find meaningful connection. It can also be tough to find help in that journey.
You’re ready for change and growth. You aren’t sure the difference between a psychiatrist, a coach, or a counselor or a therapist in Dallas, TX. What’s going to happen when I show up for my very first therapy session? How long before I’m better or “fixed”?
What should I expect after I contact you for therapy?
Responsiveness is important to us. You can expect us to reach out to you within 24 hours. We will reach out to schedule a 15-minute phone call with you to learn a little about you and establish our fit in working together. We’re happy to answer any and all questions you have about therapy, and we’ll do our best to share what we believe to be important knowing you may not know what to ask. If we’re a fit, we’ll schedule a first therapy session with you and let you know our next steps, like sending you the link to the forms we need you to fill out before your first session.
How do I get ready for the first therapy session?
Google Maps (or whatever map you use) our office, and plan your trip to the office. We recommend leaving extra time to get to your first in-person therapy session (we know Dallas traffic). Leaving extra time will hopefully give you time to find the office and to be able to sit and take at least 10 breaths before your session time. You can do the same thing if you’re scheduled for an online Telehealth session! We also suggest you bring water (we’re big fans of hydration) and a notebook and pen just in case. We’d love to answer any questions we can during this first therapy session, so write down anything you’re unsure about coming into the session. Other than that, just bring yourself!
What happens in the first therapy session?
In the first therapy session, you can expect us to be looking to connect. We’ll cover some therapy basics (things like HIPAA and confidentiality, session length, our late cancellation policy, developing a plan for your counseling goals, and scheduling out). During this first session, we want to get to know you. We’ll probably work across your timeline, asking some about your past, your present, and your future. We’ll answer any questions you have and let you know what to expect in our therapy work together.
From us, you can expect authenticity, compassion and a non-judgmental space, and humor because therapy doesn’t always have to be super serious. Authentic human connection is one of our own values and driving forces, and we’re honored to start this journey with you.
Will I have homework?
Probably! We know your time with us is only a small part of your week, so we both believe in being intentional with time outside of therapy sessions. Because of that, we both utilize homework. We like to know how each of our clients learn best and we like to be collaborative and creative in our approaches, so this homework could look like podcast episodes, YouTube videos, books, worksheets, journal prompts, or an artistic project.
We are mindful that a lot of our clients struggle with perfectionism, so we think it’s important to know that our versions of therapy homework certainly aren’t for a grade, and they are more about helping you reach the goals we set together. It’s okay if things we ask don’t get done, and we want vulnerability in anything you do, not the answers you think we want to hear. In fact, you may tell us you really didn’t like a book we recommend that’s one of our favorites, and that’s okay! We value each opportunity to know the authentic you!
When will I have my next therapy session?
At the end of your first session, we’ll be sure to save enough time to talk about scheduling out. For most of our clients, we start with a weekly recommendation for at least the first eight weeks to best get to know you and start helping you towards change and growth. This can certainly vary, and for some clients, every-other-week or even once-a-month sessions may be a better fit. We’ll share with you our clinical opinion and talk through what works best for you depending on that along with factors such as finances and time availability.
We do believe consistency is important, and we want to be a part of helping you protect time for yourself for our time together. We know it can feel like all of the responsibilities of work as well as your personal life can’t wait, but we believe allowing time for yourself is critical in being able to feel regulated and ready to meet these responsibilities.
What if I don’t like what happened in the first therapy session or I am not sure it is a good match?
Let us know! We welcome any and all feedback. We want to learn what you were expecting or hoping for coming into this first therapy session and explore if we either need to make a change in our approach or if we can help you find someone who may be a better match! We admire the community of therapists throughout Dallas and are always happy for an opportunity to refer to other therapists we trust.
Do remember though, therapy isn’t always comfortable. Practicing vulnerability with someone you are just meeting and starting the process of addressing whatever has been impacting you - maybe trauma, anxiety, relationship issues, or disordered eating - may leave you feeling raw. We want to help you with any instinct towards “flight” that may show up and commit to the change that had you reach out initially, whether that be with either of us or another therapist.
FAQs About Starting Therapy in Dallas
How do I know if I'm ready to start therapy?
You don't have to be in crisis to start therapy. If something has been weighing on you, whether it's anxiety, relationship stress, something from your past, or just a persistent sense that something feels off, that's enough. Readiness often shows up as a quiet knowing that you want something to shift, even if you're not sure what yet.
What should I bring to my first therapy session?
Just yourself. If you have questions written down, bring those too! We love it when clients come prepared with things they're wondering about. We'll handle the paperwork, the structure, and the plan. Your only job in the first session is to show up.
How do I find the right therapist for me in Dallas?
Start by looking for someone licensed in Texas whose specialties match what you're navigating. Then pay attention to how you feel on the consultation call… does this person seem genuinely curious about you? Do you feel like you could be honest with them? The therapeutic relationship is the most important factor in therapy outcomes, so trust your gut about fit.
What if my first therapy session doesn't feel right?
Tell us. Feedback is one of the most valuable things you can bring to therapy. If something didn't feel right or you weren't sure about the match, sharing that honestly gives us the chance to adjust our approach, or to help you find someone who might be a better fit. There's no wrong answer, only honest ones.
Reaching out to a therapist is a big step, whether you’re looking to restart therapy or if this is your first time seeking counseling in Dallas, Texas. We know the feeling of readiness for change and to no longer feel alone. We also know the challenge of reaching out only to receive no response or to be left unsure if someone is a good match for you or not. That's exactly why we offer a free 15-minute phone consultation, so you can get a feel for fit before committing to anything.
We hope this helps give you an idea of what to expect from your first therapy session, and we hope this helps you start the process of finding the right therapist in Dallas, TX. If you’re still feeling stuck, feel free to contact us here and we’ll reach out to you. We’d be honored to hear about what is happening and help you find the right therapist.
Check out our counseling in Dallas Texas:
you can read more about how each of us can help here.
If you’re considering your first session, we’re here to help you feel comfortable and supported. You don’t need to have everything figured out before reaching out.
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