What to Expect in Your First Session with a Psychologist in Australia

Talking to a psychologist in Australia can feel like posting your first social media story. You want to share, but you’re nervous about how it will be received and whether anyone will understand.

We’ve all been there, haven’t we? But similar to sharing thoughts online (something almost all of us are now used to), talking to a psychologist may also happen with time, effort, and emotional energy.  

If you’re specifically worried about the first therapy session, here’s what you need to know:  

The first counselling appointment is designed to build rapport and get to know each other. It’s the beginning of your therapy journey.  

In this article, we’ll share what happens in the first therapy session, how to prepare, and answer some commonly asked questions about the therapy experience.  

What to Expect in Your First Therapy Session

Before the first therapy session, you may feel nervous, anxious, or worried. What if the professional judges you? Where do you even start? All your concerns are valid and normal.  

However, psychologists in Australia are experts who understand your hesitation and are ready to take the lead. Hence, the short answer to this question is to present yourself before the psychologists with all your flaws, vulnerabilities, and apprehensions.  

The first session is where you may build a foundation for the therapy process. It’s the perfect time to understand the timeline, set expectations, and goals, and learn more about the professional.  

Moreover, research shows that a good therapeutic relationship is essential to experiencing positive therapy outcomes.  

Use your first sessions to ask questions, clarify doubts, and get to know your psychologist.  

At the beginning of your first therapy session, your therapist may walk you through a few more details, such as the types of therapy they practise and your presenting problems.  

During this conversation, you may need to answer a few questions. For example, be prepared to talk about your:

• Reasons and goals of therapy
• Presenting problems (eg social anxiety)
• Past and current relationships
• Childhood and family history
• Medical history and conditions
• Past mental health issues
• Work or academic experience

Your psychologist will likely take notes. This may take getting used to, but it helps your therapist refer back to your responses later. 

What Happens in the First Therapy Session: 3 Steps  

When you book your first session with a TYHO psychologist in Australia, here’s what may typically happen:

Your psychologist will welcome you, explain confidentiality, future scheduling, and create space to build rapport.  

They will review your Intake Form, discuss details, and agree on the session length, frequency, goals, and boundaries.

Mid-session, your psychologist will prompt you to share your story or discuss your concerns.  

For example, if you’ve come in because of workplace stress, you might describe how you’ve been feeling burnt out and how it’s affecting your personal and professional life. The psychologist will listen carefully, sometimes asking questions, such as, ‘When did you first notice these changes?’

In general, below are the three things that may come up during the first therapy session:

1. Rapport-Building
2. Establishing Boundaries
3. Gathering Information & Setting Goals 

1) Rapport-Building

A healthy relationship with a psychologist in Australia can lay the foundation for effective therapy. That’s why the first session is heavily focused on rapport-building.  

Your psychologist might:

• Ask about your background, interests, and values.
• Use humour (if it feels right) to ease the atmosphere.
• Check in with you about how comfortable you feel.

Think of the process like befriending a stranger, except the psychologist’s job is to make you feel comfortable and heard.  

2) Establishing Boundaries

Boundaries matter in therapy. Your psychologist will explain what you can expect from them and what they expect from you.  

Setting boundaries is part of the ethical and safety standards all professionals follow.  

For example, your psychologist might say, ‘Everything you tell me is confidential. But if you are at risk of harming yourself or others, I may need to involve other professionals to keep you safe.’

3) Gathering Information & Setting Goals

After establishing an initial rapport, your psychologist will likely work with you to set therapy goals.  

For example, they may ask, ‘What do you hope to get out of therapy?’  

Don’t worry if you don’t have an answer to this straight away. Therapy is also a space to explore what goals serve you the best. If you’re confused, you may ask something like, ‘I just want to feel less sad.’ Some common therapy goals are:

• Learning anxiety management tools
• Reducing panic attacks
• Becoming more assertive and confident at work
• Improving work-life balance and avoiding procrastination
• Making more friends
• Improving my romantic relationships

Final Thoughts

Seeing a psychologist in Australia can feel scary, but knowing what to expect and how to prepare makes it easier to take the first step.

At the end of the day, therapy provides a safe space to discuss and work through issues, and learn practical tools to become more resilient.

Book a session with one of our psychologists in Australia if you’re ready to start your mental wellness journey.

Frequently Asked Questions

1) How many therapy sessions do I need?

Therapy in Australia does not come with a one-size-fits-all approach. How many therapy sessions you need may depend on the following:

• Your presenting problems (eg are you struggling with issues like work-stress and anxiety, or a complex mix of problems like relationship issues, depression, and unemployment?)
• Your financial restraints and availability (eg are you available every week for a one-hour session, and can you afford to spend the required money four times a month?)
• Type of therapy and your progress outside sessions (eg how often are you able to complete therapy homework and apply your learnings in real life)

While some people are quick to learn the techniques, others may require more time to grasp them. For example, someone struggling with a childhood trauma may need to talk to a psychologist in Australia for a year or more, in comparison to someone who wants to build new habits.  

In most cases, same-day psychologist booking (ie booking the same day you’re struggling with an issue) and weekly sessions help achieve steady progress over time.  

2) How can I prepare for a psychology session?

You can prepare before seeking a psychologist in Australia. While you don’t need to have all the questions and insights in mind, taking note of what you want to discuss can be a helpful starting point during the first therapy session.  

Some tips for psychology session preparation include:

• Reflect on your current emotions and thoughts. Journal about recent events that have made you feel upset, and expand on your thoughts in detail, labelling any triggers you can identify. Simple observations, such as ‘drinking coffee after 6 pm made me feel anxious,’ can help you and your psychologist understand negative habit patterns.  
• Identify recurring issues: Have you noticed that certain issues occur frequently? Perhaps you feel low and anxious after waking up, or verbally articulating your thoughts at a work meeting can leave you exhausted. Highlighting these themes and patterns can help your psychologist in Australia explore underlying causes.
• Set life and therapy goals: While you may not have a concrete goal just yet, it’s okay to write down short-term goals that you can think of. For example, ‘I want to make two friends this month’ can be your life goal. Think about what you’d like to achieve in your life (in terms of better mental health), your relationships, and work.  
• Prepare questions: Seeing a psychologist in Australia for the first time is similar to meeting a stranger. You may not know anything about the professional. Hence, to build rapport and to get to know your psychologist better, you may want to prepare questions about their professional and educational background.  

3) What are the most important tips before seeing a psychologist in Australia?  

Talking to a psychologist in Australia for the first time can feel scary. However, the following are some tips to ensure a comfortable therapy experience.

Main tips include:

• Honesty: The more honest you are about your thoughts and feelings, the better your psychologist will be able to help you cope. Take your time to open up, but remember that progress and growth can begin from the moment you can present your true self in therapy.  
• Confidentiality: Remember that everything you share during therapy sessions is highly confidential and between you and the psychologist in Australia.  
• Perfectionism: Some people may start therapy in the hopes of being the ‘perfect client’. By believing this, you may hold back from truly seeking help. There is no such thing as ‘perfection’, and psychologists are in the profession to help you understand your flaws. Hence, try to let go of perfectionism in therapy sessions.  
• Collaboration: Therapy is a space where you and your psychologist will work together to improve your life. Be open to reflect on exercises, work on homework outside of sessions, and provide feedback proactively if a certain approach isn’t working for you.  

Viewing therapy as a space to explore, learn, and experiment can make the process less daunting.  

4) What can I do after my first counselling appointment?  

It’s normal to feel a mix of emotions after your first session, such as relief, hope, or fatigue.

All the emotions are signs that you’ve engaged in the session deeply with your thoughts. Some essential habits to engage in after the first session include:

• Take a few minutes to write down thoughts, feelings, or patterns you noticed during the session. Journaling can help you reinforce your learnings from therapy and store information better in your memory.
• Pay attention to your emotional reactions before, during, and after the session. Try to track the pattern in a mood tracker to see emotional progress over time.
• Implement therapy learnings and exercises into your daily routine whenever possible. At TYHO, you may find exercises and homework in your personalised therapeutic plan. You can also contact the therapist via the ‘Messages’ feature to clarify any doubts you may have about the exercises.  
• Prepare for the next session by writing down what worked for you, any follow-up questions you have for the psychologist and your general observations on what you’d like to focus on next.  

The period following your first counselling appointment is about processing, integrating, and applying key learnings. Treat it as a bridge between awareness and change.  

5) What if I don't feel like I connect with the psychologist in Australia?

It’s common and normal to feel like you don’t connect with a psychologist in Australia if you’re just starting out on the journey of therapy.  

Sometimes, it may take more than a couple of sessions to get to know the professional and experience positive changes. Other times, the entire therapeutic dynamic may make you feel uncomfortable and unsafe. Try to reflect on whether you’re struggling with the former or the latter.  

If you’re only 1-2 sessions in, give the professional and the process more time to work. However, if the professional has said or done something that makes you feel unsafe, consider looking for a new psychologist in Australia.  

If you need help in choosing a professional, write to us at [email protected].