What to Expect in Your First Session
Last Updated: December 2025 | By: Jesse Cynamon, RP (CRPO #10979)
Starting therapy can feel uncertain. Here's exactly what happens—no surprises, no pressure.
Before We Start
- There's no "right way" to do therapy. You don't need to prepare anything or have your thoughts perfectly organized.
- You're in control. You decide what to share and when. We go at your pace.
- It's okay to be nervous. Most people are. That's completely normal.
- You can change your mind. If after our first session you feel it's not the right fit, that's okay.
The Process: Step by Step
15-Minute Consultation
A brief video call to see if we're a good fit. You can:
- Share a bit about what's going on
- Ask questions about my approach
- Get a sense of whether you'd feel comfortable working together
No obligation. If it doesn't feel right, no pressure to continue.
Book Your First Full Session
If we both feel it's a good fit, you'll book your first 50-minute session through our secure online booking system. Most clients can get an appointment within 3-5 days.
Before your session, you'll receive:
- A secure video link
- Brief intake forms (takes about 5 minutes)
- Information about fees and insurance
Your First Full Session
This 50-minute session is about understanding what brought you here. We'll talk about:
- What's been going on and how it's affecting you
- What you've already tried
- What you're hoping to get out of therapy
I'll share my initial thoughts on how I might be able to help, and we'll discuss whether continuing makes sense for you.
You won't be asked to dive into anything traumatic or overwhelming. The first session is about building understanding, not pushing you into difficult territory.
Ongoing Sessions
If you decide to continue, we'll typically meet weekly or bi-weekly. Each session builds on the last, and we'll regularly check in about how things are going.
Therapy isn't meant to last forever. The goal is to give you tools and insights you can use on your own. Most clients work with me for 8-16 sessions, though this varies based on your goals.
Common Questions
Is everything confidential?
Yes. Everything we discuss stays between us. I use secure, encrypted video platforms that meet Canadian healthcare privacy standards. Your employer, family, and insurance company won't know what we talk about—only that you attended a session.
The only exceptions are rare situations required by law: imminent risk of harm to yourself or others, or disclosure of child abuse.
What if I don't know what to say?
That's completely fine. You don't need to have everything figured out. Part of my job is helping you explore what's going on. We can start wherever feels natural—there's no script to follow.
Will you tell me what to do?
I won't give you a list of instructions to follow. Therapy is collaborative—we work together to help you understand your patterns, develop new perspectives, and build skills that fit your life. You're the expert on your own experience; I'm here to help you access that expertise.
How do I know if therapy is working?
We'll check in regularly about how things are going. Progress often looks like: feeling less stuck, having more options when you're stressed, understanding yourself better, or noticing small shifts in how you respond to difficult situations. It's usually gradual rather than dramatic.
What if it's not the right fit?
Finding the right therapist matters. If after a session or two you feel it's not working, I'll respect that completely—and I'm happy to suggest other therapists who might be a better match. There's no awkwardness or pressure to continue.
Ready to Take the First Step?
Book a free 15-minute consultation. No commitment, no pressure—just a conversation to see if we're a good fit.
Schedule 15-Min ConsultationYou'll receive a confirmation within 24 hours