What to Expect in Your First Few Therapy Sessions

Starting therapy can feel like a big step, and it’s natural to wonder what those first sessions will be like. Whether we’re working together using psychodynamic therapy, Dialectical Behavior Therapy (DBT), or Mindful Self-Compassion (MSC), my goal is to create a space where you feel safe, supported, and understood. Each of these approaches has its own unique rhythm, but all are designed to help you understand yourself better and move toward the change you’re looking for.

If we’re using psychodynamic therapy, our first few sessions will focus on getting to know your story—your current challenges, your past experiences, and the patterns that might be shaping how you think, feel, and relate to others. We’ll take time to explore how early relationships and life events may still be influencing you today, often in ways that aren’t immediately obvious. Psychodynamic therapy is a process of self-discovery, so while it can feel reflective and even emotional, it’s also an opportunity to gain insights that can lead to lasting change.

If we’re focusing on DBT, you’ll find our sessions to be a bit more structured and skill-oriented. Early on, I’ll introduce foundational DBT tools, like mindfulness practices and techniques for managing intense emotions or challenging situations. We’ll also identify areas in your life where you’d like to feel more in control, and I’ll teach you practical strategies to make that happen. DBT is all about equipping you with tools to reduce stress and build healthier relationships, and from the very first session, we’ll be working together toward those goals.

With Mindful Self-Compassion therapy, our early sessions will focus on creating a space where you can start exploring your inner dialogue—particularly where self-criticism or perfectionism might show up. I’ll guide you through gentle mindfulness practices and introduce strategies to help you cultivate more kindness and patience toward yourself. These early sessions are about shifting how you treat yourself in moments of struggle, so you can move away from self-judgment and toward a more compassionate, supportive way of being.

Whichever approach we use, those first few sessions are about laying the foundation for our work together. You’ll have the chance to share your story, clarify your goals, and begin building the skills and understanding to move forward. Therapy is a journey, and I’m here to guide you every step of the way. If you’re ready to start, I’d love to meet you and help you take that first step toward a more fulfilling life.