What to expect from your first therapy session in Singapore?
What to expect from your first therapy session in Singapore
Well done on taking this first step! It takes courage to explore therapy.
Going to therapy for the first time can feel daunting.
What will happen? Will they ask difficult questions? Will I cry? (And is it terrible if I do?) Do I lie down?
You’re not alone. It makes sense to feel this way. After all, therapy involves being vulnerable with someone you do not yet know.
In this guide, we walk through the common components of a first session.
What happens in an intake assessment?
Your first session typically involves what is called an intake assessment — a structured conversation that helps your therapist understand your background, experiences, and goals.
In some cases, if you have a long or complex mental health history, the intake assessment may take more than one session. This helps your therapist develop a treatment plan that fits your life and needs.
What will the therapist ask about?
In an intake assessment, your therapist will usually ask about:
What brought you to therapy
What you’ve tried so far — what helped, what didn’t
Your mental health history (personal and family)
What you would like to work on
Any important life experiences, trauma, or medical history
Along the way, you might feel unsure or find it difficult to remember some details. That is okay. There’s no right way to do this. The goal is to build a shared understanding between you and your therapist.
What do I need to do in my first therapy session?
Showing up is more than enough.
If you already have an idea of what you’d like to work on — wonderful. If you’re unsure, or if your goal feels unclear, that’s okay too. You and your therapist can explore this together.
Therapy works best as a collaborative process. The first step is simply being present and open to the process.
Can I ask questions in the first session?
Absolutely. You’re welcome to ask about the therapy process, your therapist’s style, what to expect. Ask anything that would help you feel more comfortable.
If you have preferences (for example, wanting to move slowly, or to focus on certain topics), it’s helpful to share this too.
Therapy is most effective when it is collaborative.
Why do I feel uncomfortable after my first therapy session?
It’s very common to feel uncomfortable, especially after opening up about personal topics. You might find yourself wondering: “Why do I feel this way? Was something wrong with the session?” Those are great question to start with. Is it something the therapist did or said? Are there any red flags to note? Perhaps it is also an emotional cringe from sharing our inner world with a stranger.
We often think that we should leave therapy feeling better than we did before. Unfortunately, we cannot promise you that all the time. We talk about uncomfortable thoughts and feelings in session, and we explore them. Sometimes, these feelings of discomfort linger after the session.
What is a vulnerability hangover?
You may be experiencing what’s sometimes called a vulnerability hangover — the natural discomfort that can follow when we’ve shared vulnerable parts of ourselves.
This term, popularised by Brené Brown, describes that lingering sense of unease after being open. It’s not a sign that you did anything wrong. In fact, sharing honestly is an important part of therapy.
Should I tell my therapist if I felt uncomfortable?
Yes, if you feel comfortable doing so.
Sometimes discomfort simply reflects normal emotional processing. But occasionally it can be a sign that something in the session didn’t sit well.
Bringing this up can actually strengthen the therapeutic relationship. Therapy is a dynamic, collaborative process, and your therapist will welcome your feedback.
Therapy involves two dynamic humans, and there are bound to be moments of misalignment. It does not always mean that it is a bad fit! Allowing your therapist to know what bothered you is also a part of therapy. It also gives them an opportunity to do things differently and further customise your support.
Can I change therapist if I need to?
Of course. The choice is always yours. You have the power to start again, stop entirely, or change.
Sometimes it takes a few sessions to feel comfortable, and sometimes a different therapist may be a better fit. Good therapy happens in a space of trust and comfort. So if you feel the fit isn’t right, it’s perfectly okay to explore other options.
Want to find out more about therapy in Singapore?
You can also read more about what therapy is and how it works, or about confidentiality in therapy.
Frequently Asked Questions (FAQ)
What happens in my first therapy session?
Your first therapy session typically involves an intake assessment. This a structured conversation where your therapist will ask about your background, what brought you to therapy, and what you would like to work on. The goal is to build a shared understanding and a plan for future sessions.
What is an intake assessment in therapy?
An intake assessment helps your therapist learn about your mental health history, life context, and goals. You’ll be asked about previous experiences, current challenges, and what you hope to get from therapy. This helps your therapist tailor support to your needs.
Will I feel uncomfortable after my first therapy session?
It’s very common to feel some discomfort after your first session, especially after opening up about personal topics. This is sometimes feels like a “vulnerability hangover” but can be part of the process of building trust and emotional safety in therapy.
Can I change therapists if I need to?
Yes, the choice is always yours. If you feel that your therapist is not the right fit, it’s perfectly okay to explore other options. Therapy works best when you feel safe, supported, and comfortable.
Ready to take the first step?
If you’re thinking about starting therapy, we’d be happy to help. You can book a free 30-minute consultation. We can help to answer any questions you have, and help you find the right fit.