What to Expect in Your First Therapy Session at Shire Therapies
What to Expect in Your First Therapy Session at Shire Therapies
Starting therapy can feel like a big step.
Whether you are seeking support for anxiety, depression, trauma, work stress, or for your teenager, it is completely normal to feel unsure about what the first session will involve.
Many people in Oxfordshire tell us the same thing before their appointment:
“What if I don’t know what to say?”
“Will I be judged?”
“Do I have to talk about everything straight away?”
“How structured will it be?”
“Is it just talking, or is there a plan?”
At Shire Therapies, we aim to make your first therapy session calm, structured, and collaborative.
This guide explains exactly what to expect.
Before Your First Appointment
Before attending your first session, you may:
Complete an initial enquiry form
Receive confirmation details
Be sent any relevant questionnaires
Receive information about confidentiality and fees
We aim to ensure you feel informed before arriving.
If you are attending for your teenager, we will explain clearly how parent involvement works.
The Purpose of the First Session
The first session is primarily an assessment session.
Its purpose is to:
Understand what has brought you to therapy
Explore your current difficulties
Clarify how symptoms are affecting your life
Identify goals
Explain how therapy works
Develop an initial plan
It is not about solving everything in one session.
It is about creating clarity and direction.
A Calm and Confidential Space
Shire Therapies provides a professional, private setting in Oxfordshire.
You can expect:
A confidential environment
A non-judgemental approach
Clear explanation of boundaries
Transparency about confidentiality limits
Confidentiality will be explained at the start of the session, including the rare circumstances where information must be shared for safety reasons.
You are welcome to ask questions at any time.
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· Challenge unhelpful beliefs
· Develop realistic, balanced thoughts
· Reduce avoidance
· Gradually face feared situations
· Build coping strategies
Rather than simply reassuring, CBT teaches young people how to manage anxiety independently.
What We Will Talk About
Your therapist may ask about:
What has been happening recently
When difficulties began
Any triggers or stressors
Physical symptoms
Sleep
Work or school
Relationships
Previous therapy
What you would like to change
There is no expectation to share traumatic or highly personal details immediately.
You set the pace.
What If I Don’t Know What to Say?
This is one of the most common concerns.
You do not need to prepare a speech.
Your therapist will guide the conversation with structured questions.
If you feel nervous or unsure, you can simply say so. That in itself is useful information.
Therapy is collaborative — not an interrogation.
Understanding the Therapy Approach
At Shire Therapies, we primarily use Cognitive Behavioural Therapy (CBT), and where appropriate, EMDR for trauma.
In the first session, we will explain:
How CBT works
The link between thoughts, feelings, behaviours, and physical sensations
Why certain patterns persist
What structured therapy looks like
CBT is practical and goal-focused. It is not simply open-ended conversation.
We work toward measurable change.
Setting Goals
A key part of the first session is clarifying goals.
We may ask:
“If therapy were successful, what would be different?”
“What would improvement look like?”
“What would you be doing that you are not doing now?”
Clear goals help therapy remain focused.
They can evolve over time.
Will I Be Given Homework?
CBT often includes between-session tasks.
However:
Nothing is forced
Tasks are collaborative
They are designed to be manageable
Between-session work helps reinforce progress.
If this feels new, your therapist will guide you gradually.
How Long Does the First Session Last?
Initial sessions typically last around 50–60 minutes.
At the end of the session, we will:
Summarise what has been discussed
Agree on next steps
Clarify the recommended number of sessions
Arrange future appointments
You are under no obligation to commit long-term immediately.
What If I Feel Emotional?
It is common to feel:
Relieved
Tearful
Anxious
Hopeful
Tired
Talking about difficulties can feel vulnerable.
Your therapist will help regulate the pace of the session.
We do not aim to overwhelm.
What If I’m Not Sure Therapy Is for Me?
It is okay to feel uncertain.
The first session is partly about assessing fit.
You can reflect on:
Did I feel heard?
Did I feel understood?
Did the approach make sense?
Do I feel hopeful about a plan?
Therapy works best when there is a strong therapeutic relationship.
Practical Considerations
At Shire Therapies in Oxfordshire, we offer:
In-person sessions
Structured CBT
Time-limited interventions
Clear session fees
Professional, evidence-based care
We work with adults, teenagers, and families across:
Oxford
Kidlington
North Oxfordshire
Surrounding areas
Common Misconceptions About First Sessions
“I have to talk about everything straight away.”
No. Therapy progresses at a collaborative pace.
“The therapist will judge me.”
Therapists are trained to understand patterns, not judge them.
“I need to be in crisis.”
You do not need to reach breaking point to seek support.
“Therapy is just talking.”
CBT is structured, practical, and skills-based.
Taking the First Step
Reaching out for therapy can feel daunting.
Many people delay booking because of uncertainty about what to expect.
In reality, the first session is simply a structured conversation designed to bring clarity and direction.
At Shire Therapies, we aim to provide a calm, professional, and supportive environment from the very first appointment.
If you are considering therapy for yourself or your teenager, you are welcome to get in touch to discuss your options.
Taking that first step often brings relief — simply knowing that support is available.