What to Expect During Your First Therapy Session

If you’re thinking about starting therapy, you’re probably feeling a mix of curiosity, nervousness, and maybe even a little uncertainty. In Nigeria and across Africa, seeking therapy is becoming more common as more people prioritize their mental health. But, for many of us, the idea of therapy can still feel new. This guide is designed to help you understand what to expect during your first therapy session, so you can approach it with confidence.

1. Arriving at Your Session: What to Expect

Your first therapy session, whether in person or online, will likely start with some basic introductions. If you’re meeting a therapist online through a platform like Mytherapist.ng, you’ll just need a stable internet connection and a private space. In-person therapy may feel a bit formal at first, but the aim is to make you comfortable.

You might be asked to fill out a few forms about your background, but don’t worry, it’s not too detailed. This is just to help the therapist understand a little about you before you begin.

What to know:

• If you’re meeting online, make sure your device is charged and you have a good internet connection.
• In person or online, the first session will focus on making you feel comfortable.

2. Meeting Your Therapist: Starting a Conversation

The first session isn’t about diving into deep issues right away. Your therapist is there to get to know you as a person, so it might feel more like a conversation at first. You don’t have to share everything immediately; it’s about building a connection and trust.

Many Nigerians may feel hesitant about opening up to a stranger, but remember, therapy is a safe space. You’re in control of what you want to talk about.

What to know:

• You’re not expected to “figure it all out” in one session. Take your time to share what feels right.
• Therapy is a judgment-free zone, and the therapist is there to listen and support.

3. Talking About Yourself: Sharing Your Story

During your first session, the therapist will ask you some questions to understand your current situation and mental health. These questions could range from how you’ve been feeling recently to any life events that have impacted you. This helps the therapist understand what you’re going through.

It’s important to know that in Nigeria, many people face societal pressure to “be strong” or “deal with issues alone.” Therapy offers a space to challenge that and seek help when needed.

What to know:

• There’s no pressure to share every detail right away. Speak as you feel comfortable.
• Therapy is a place to explore your feelings without fear of judgment, especially in a culture that sometimes discourages open emotional expression.

4. Setting Goals: What Do You Want from Therapy?

Your therapist will likely ask you about what you hope to achieve in therapy. Whether you want to manage stress, improve your mental health, or deal with specific issues like anxiety or relationship challenges, this is your chance to set some initial goals.

Your goals may evolve as you go, and that’s completely fine. What matters is that you’re clear about why you’re starting therapy.

What to know:

• Therapy is for you. Be open about your needs and what you’re hoping to get out of it.
• Your goals can change over time, so don’t feel like they have to be fixed from the start.

5. Exploring Different Therapy Approaches: What Might Work for You

There are different types of therapy available, and depending on your situation, your therapist might suggest certain methods. For example, Cognitive Behavioral Therapy (CBT) is useful for helping people change negative thought patterns, while Mindfulness-Based Therapy focuses on staying present and managing stress.

While therapy may not be as culturally ingrained in African societies as it is in the West, modern therapeutic approaches are designed to be flexible and culturally sensitive.

What to know:

• Don’t worry if therapy terms like CBT or Mindfulness feel unfamiliar. Your therapist will explain everything in simple terms.
• If a particular approach doesn’t resonate with you, feel free to speak up. Therapy is a partnership.

6. Asking Questions: Don’t Be Shy

It’s normal to have questions about therapy, especially if this is your first time. Whether you’re concerned about confidentiality, how many sessions you’ll need, or just wondering how therapy works in general, feel free to ask. Your therapist is there to answer your questions and make sure you feel at ease.

In African societies, there can sometimes be a stigma around seeking help for mental health. But therapy is a proactive step toward self-care, and asking questions helps you take charge of your own process.

What to know:

• Therapy is a space where you can be curious. Ask anything that comes to mind.
• There’s no such thing as a “silly” question in therapy. Your therapist is there to guide you.

7. After the Session: What Happens Next?

After your first therapy session, you might feel a range of emotions—relief, curiosity, or maybe even uncertainty about what comes next. This is normal. Therapy is a process, and change happens over time. Your therapist will likely recommend booking another session, and from there, you’ll start making progress toward your goals.

What to know:

• It’s normal to feel a mix of emotions after the first session. Therapy is a journey, not a quick fix.
• Be patient with yourself, and keep an open mind about future sessions.

Final Thoughts: Starting Your Therapy Journey with Confidence

In Nigeria and across the rest of the world, more people are beginning to see the value of therapy. It’s a powerful tool for managing mental health, reducing stress, and improving your overall well-being. Your first session might feel new or even a little strange, but over time, therapy becomes a safe space where you can express yourself and work through challenges.

If you’re ready to start therapy or simply want to learn more, visit Mytherapist.ng—a platform designed to make therapy accessible to everyone across Nigeria, whether you’re just starting out or have been thinking about it for a while.