How long is a first session?

Most intake sessions run about 45 to 60 minutes, similar to a regular session. Your therapist will let you know what to expect when you book, and there is usually time to cover the essentials without rushing.

What if I get emotional or do not know what to say?

Both are completely normal and expected. Therapists are used to people feeling nervous or tearful in a first session, and "I do not know where to start" is a fine place to start. You set the pace.

Is everything I say confidential?

Yes, with a few narrow legal exceptions your therapist will explain at the outset, such as a serious risk of harm. Confidentiality is part of what makes therapy a place you can be honest.

What if it is not the right fit?

That is useful information, not a failure. A good therapist would rather help you find a better match than have you stay where it does not work, and we will do our best to connect you with the right therapist.

Should I prepare anything beforehand?

You do not have to, but a few minutes of thought can help. It is fine to jot down what is bringing you in, any questions about the therapist or the process, and what you would like to be different. If that feels like too much, simply showing up is enough.

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New to Therapy in New York City: What to Expect in Your First Session

The first session, sometimes called an intake, can feel like the hardest one to book. Knowing what happens takes some of the pressure off.

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The therapy room at the Upper West Side office, with a green sofa under an arched window and a leather armchair, for people new to therapy

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Before the session

A first appointment starts with some practical steps: a short conversation over the phone. We will help find the best fit therapist for you based on your needs. We'll also sort out scheduling as well as insurance and fees.

During the session

Most of a first session is you telling your therapist what brings you in, in your own words. They will ask questions to understand your history, what you are hoping to change, and what has and has not helped before. You do not need to have it all organized. Half-formed is completely fine, and "I am not sure where to start" is a normal place to start.

You are also welcome to ask questions: how the therapist works, what experience they have with concerns like yours, and what the schedule and pace might look like. Good therapists expect this and answer it openly.

It is a two-way fit check

An intake is as much your evaluation of the therapist as theirs of the situation. You are allowed to notice whether you feel comfortable, whether you feel heard, and whether this is someone you can picture working with. An American Psychological Association task force concluded that a number of relationship factors in therapy are at least as vital to a positive outcome as using the right treatment method, so the fit is not a small thing. If it is not right, a good therapist will help you find a better match rather than take it personally.

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Meet our clinicians

Licensed Psychologist, Founder

Jessica January Behr, Psy.D.