What Happens in a Therapy Session? (And What Doesn’t)

Starting therapy for the first time can be intimidating. You might wonder: What am I supposed to say? Will I be judged? Do I have to lie on a couch and talk about my childhood?

Here’s the good news: a therapy session isn’t about performance, and there are no right or wrong things to say. It’s simply a space that’s yours—a place where you can be honest, vulnerable, or even unsure.

In a typical session, your therapist will listen, ask thoughtful questions, and help guide the conversation toward what matters most to you. You might talk about current stress, past experiences, relationships, or goals for the future. Some sessions may feel emotional; others might feel like a calm check-in. Both are equally valid.

What doesn’t happen? You won’t be analyzed like a character in a movie. You won’t be pressured to share more than you’re ready for. And no, you don’t have to lie on a couch (unless you're at home doing remote therapy, in which case—go for it).

Therapy is a conversation, not an interrogation. It’s about feeling heard, supported, and gradually finding your way forward.