What Happens in Your First Therapy Session with Me

Starting therapy can feel like a big, slightly mysterious step. You might be asking yourself: What do I even say? Is it going to be awkward? Will this actually help me?

As a therapist who’s worked with people navigating everything from burnout and heartbreak to deep emotional fog, I want to give you a sense of what your first session with me will actually look like, no jargon, no pressure.

We Start with a Vibe Check

The first session is really a space for us to get to know each other. I'm tuning into how you speak about your life, what feels heavy or unclear for you, and what kind of support might actually feel helpful, not just in theory, but in practice.

And you're doing a vibe check too. Do I feel like someone you can talk to? Am I the right pace, the right energy? You don’t have to decide in one session, but that first meeting is often a good gut-sense moment.

You Don’t Need to “Have It All Together”

You don’t need a perfectly organized story or diagnosis when you walk in. Some people come in mid-crisis, others just feel off and can’t quite say why. All of that is valid.

What I usually explore in the first session:

• What brought you here—now

• What's going on in your daily life (emotionally, mentally, socially)

• If you've tried therapy before, what worked or didn’t

Together, we start gently surfacing patterns, pressure points, and emotional loops—without rushing to fix them. This is a space where we notice first, then process.

We'll Also Talk About How You Want to Work

Not everyone wants the same thing from therapy. Some people love structure and practical tools. Others want space to talk and reflect.

I usually ask:

• How often do you want to meet: weekly, biweekly, or something else?

• Are you open to journaling or reflection prompts between sessions, or do you prefer to keep the work in the room?

• What kind of support do you feel you’ve been missing?

My goal is always to co-create a process that works for your lifestyle, energy, and emotional pace.

Emotional Safety Comes First, Always

You’re allowed to be quiet, hesitant, even skeptical. You’re allowed to cry, ramble, change your mind, or not know where to start.

I see the first session as the beginning of something personal, not a performance, not a test. Just a space where you can begin to show up as you are, and start to feel safe doing that.

What You Might Walk Away With

Most people don’t walk out of their first session with all the answers—but they do walk out with:

• A clearer sense of what’s going on internally

• A felt sense of being heard and not judged

• A little bit of relief that they’re not doing this alone anymore

And that’s enough for day one.

Questions I Often Get Before Session 1:

Q: Should I prepare or bring anything?

Not at all. But if it helps, you can jot down a few thoughts, questions, or things that feel important to mention.

Q: Will you give me advice in the first session?

Generally no, not in the way people usually expect. I’m listening, reflecting, and helping you make meaning. Advice may come later, but first, we map the terrain together.

Q: Is what I say kept confidential?

Yes. Everything shared in our sessions is confidential, within legal and ethical boundaries. I will explain this fully when we meet.

If You're Thinking About Therapy, Start Here

The first session is not a commitment to years of therapy, it’s just a conversation. If you’re in a place where things feel heavy, uncertain, or just confusing, I’d be glad to hold that space with you.

I’m Tanya Malik, and I work with clients across India and globally through online sessions. If you’re curious, unsure, or simply ready to begin, I’m here.