What to Expect in Your First Counseling Session

Nervous about starting therapy?

Learn what to expect during your first counseling appointment at The Brown Therapy Group and how counseling can help you feel better.

It is completely normal to feel nervous about starting therapy. We all have thoughts such as: “I don’t know what I’m supposed to say,” “What if my problems aren’t serious enough?” “What if I get emotional or cry?” “I’m nervous about being judged,” “Do I have to talk about everything right away?” “What if therapy doesn’t help?” “How confidential is this really?” “What if I don’t like my therapist?” “How long will this take?” “Is this going to be uncomfortable?” and “What does a therapy session actually look like?”

So many questions swirling in our heads! Don’t panic. This is totally normal and exactly what the first session is for. Your first counseling appointment gives therapists the opportunity to explain the process and logistics, and it gives you the opportunity to ask all your questions. Starting counseling can feel overwhelming, but working with a therapist at The Brown Therapy Group in Campbell, California means you don’t have to do it alone. Our counselors understand the community, the pace of life in the Bay Area, and the challenges families and individuals face here.

At The Brown Therapy Group, our therapists see clients for a variety of concerns, including anxiety, stress, depression, relationship issues, trauma, and life transitions. People seek therapy for all of these reasons and more. Professional counseling provides a supportive, confidential space to understand your emotions, develop coping skills, improve relationships, and create meaningful, lasting change with guidance from a trained professional.

Preparing for Your First Counseling Appointment

Before your first counseling appointment, you should have received a link to our client portal. We use TherapyMate, and the link is sent via email. Once you create an account, you will be able to access all intake forms that require your signature. If you are using insurance, please upload a copy of your card so our billing team can enter everything into the system. If you have any questions or concerns, you can reach out to the scheduler or directly to your therapist using the messaging feature in the portal.

Emotionally, it’s okay to feel nervous or unsure during your first therapy appointment. You don’t need to have everything figured out. If you’re unsure where to begin, we will help you sort through your thoughts and feelings to get a clearer picture of what brought you to therapy.

What Typically Happens During the First Counseling Session

Paperwork first. Your therapist will walk you through the forms you signed and highlight key points, such as how confidentiality works, privacy laws, and how insurance and billing are handled. After that, your therapist will begin gathering background information. This includes understanding the current challenges you are facing and what goals you have for yourself in therapy. Goals can sometimes feel tricky, but your therapist will collaborate with you to set SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound.

Common Questions Clients Ask During Therapy

Do I have to talk about everything right away?
Absolutely not. Your therapist will meet you where you are and go at whatever pace feels comfortable for you.

How long does counseling take?
It depends on the concerns you are bringing to therapy. Some clients have immediate issues that can be addressed in 8–10 sessions, often referred to as brief therapy. Others may have deeper, long-standing concerns that take more time.

How often will sessions be?
Therapy sessions are typically 50–55 minutes once per week. Your therapist may recommend a different frequency after completing the initial assessment.

How do I know if counseling is working?
This is why SMART goals are helpful. Your therapist will work with you to identify where you are and where you want to be, and you’ll check in regularly on progress. Counseling is working when you notice small but meaningful changes, such as greater self-awareness, improved coping skills, clearer thinking, better communication, or feeling more equipped to handle challenges—even when difficulties still arise. Progress often happens gradually and looks

Long-Term Benefits of Therapy

Over time, therapy can help clients build lasting skills and insight that extend well beyond the counseling room. Many people experience improved emotional regulation, greater self-understanding, healthier relationships, better coping with stress and life transitions, and a stronger sense of confidence and resilience.

In-Person vs. Telehealth Therapy in Campbell, California

There are benefits to both in-person and online therapy. In-person counseling provides a private, neutral space designed specifically for therapy, with fewer distractions and a clear separation between daily life and therapy time. Online therapy offers convenient access from home or another comfortable, familiar space, greater scheduling flexibility, and reduced travel time. This can increase access for clients with mobility, health, or transportation barriers. All of our therapists offer both in-person and online therapy, allowing clients to choose what works best for them.

Choosing the Right Therapist in Campbell, California

Choosing the right therapist can be a process. At The Brown Therapy Group, we strive to provide personalized care that is convenient and accessible. We accept most commercial insurance and offer a generous sliding scale for those without insurance or for those who prefer not to use it. Working with a local therapist in Campbell, California means receiving care from someone who understands your community, lifestyle, and available resources. Our therapists are familiar with local schools, workplaces, and family dynamics and offer easier access to in-person appointments when needed. Browse our team bios here.

Are you ready to take the first step?

Still have questions? Schedule your first counseling appointment by contacting our Campbell, California office. Therapy is a supportive, non-judgmental process that helps you explore your thoughts and feelings, develop coping skills, and work toward meaningful personal growth. It provides a safe space to gain insight, build resilience, and navigate life’s challenges with guidance from a trained professional.