Starting Therapy in Utah? Here’s What Your First Session Will Really Be Like

Starting therapy for the first time can feel like stepping into the unknown, especially in Utah where mental health conversations are still catching up to everyday life. Many people wonder: “Will I have to talk about my childhood right away?”, “What if I don’t know what to say?”, and “Is therapy awkward?” Good news is, the first therapy session is designed to be low-pressure, supportive, exploratory. Let’s break down what to expect.

The First Session is About Connection, Not Perfection

The main goal of your first session is for you and your therapist to get to know each other. It’s not an interrogation. It's not a test. Some things your therapist might ask include, What’s bringing you in? What’s been feeling hard lately? What do you hope to get out of therapy? It’s okay if your answer is, “I’m not totally sure.” Therapists understand that sometimes people just know they’re struggling even if they can’t explain why.

You Don’t Have to Share Everything at Once

Therapy moves at your pace. You get to choose what you share and when. It’s common to feel nervous about being vulnerable with a stranger, that’s completely normal. Good therapists create a safe, judgment-free space. Often you will find yourself more ready to share than you expected. Early on you and the therapist will address goal-setting and what “better” looks like.  

Practical Things to Expect

These are the boring things. Stuff that you have probably done at the dentist and doctors office. It includes, paperwork (privacy policies, consent forms), a conversation about confidentiality, adding an insurance/credit card on file, and some brief forms to give the therapist a snap shot of what might be important to address.

Tips for Preparing

Write down what’s been bothering you before your session. Our emotions and thoughts are constantly fluctuating. Having some things written down can be useful when recalling some challenging experiences.

Think about your goals for therapy. These do not need to be perfect and they can be anything! It is common to arrive at therapy feeling like your goals are fuzzy or vague. This is not a problem. You and the therapist will work together to solidify goals that are specific, easy to track, and motivating.

Be honest. The last thing you need to worry about is "presenting well" or hiding your feelings. 
Remember, this is about you😊

Final Thought

Starting therapy is a brave step toward taking care of yourself. You don’t have to have all the answers, showing up is enough. And in Utah, where we often feel pressure to "have it all together," therapy is a powerful way to give yourself permission to be human.