What to Expect in Your First Session with a Therapist in Los Angeles
Making the decision to seek therapy is a huge step. By booking an appointment with a Therapist in Los Angeles, you've already done something powerful for your mental and emotional well-being. Now that it’s real, it’s completely normal for nerves to kick in. Questions begin to flood your mind.
How will the first session go? Will it really help? What will the therapist think of me? And most importantly, will this experience help me start to feel better?
It’s natural to feel overwhelmed, but you don’t have to go into this journey unprepared. In this post, I’ll walk you through what to expect, how to feel more at ease, and how to get the most out of your first therapy experience in Los Angeles.
Preparing for Your First Therapy Session in Los Angeles
As a therapist in Los Angeles, I’ve had the privilege of working with many clients who experience these same nerves leading up to their first session and even during. These feelings are completely normal, but that doesn’t mean they should hold you back.
If you’re feeling anxious, here’s a gentle starting point: Take a deep breath.
Try this breathing technique I love:
Inhale for 5 seconds
Exhale for 8 seconds
Repeat 3–4 times until your thoughts soften a little
If you’re someone who grew up watching Gilmore Girls or The OC, picture Dave or Andy giving you this same advice. It helps to ground yourself with something comforting and familiar. (Yes, we’re making pop culture part of our coping toolbox.)
When you're ready, let's dive in and talk about how to help you feel more prepared and confident as you begin your therapy journey with a Therapist in Los Angeles
How a Therapist in Los Angeles Helps Create Safety and Trust
Let’s take a moment to address the normalcy of nerves, thoughts and concerns with your first therapy session, even if it is not your first time in therapy. It’s okay to feel nervous or uneasy. The stigma around therapy, especially in Latinx and other marginalized communities, can sometimes feel heavy. Therapy is still misunderstood in many cultures.
If you’ve ever heard things like:
“Terápia es para locos” (“therapy is for crazy people”)
“Por que vas a hablar con un extraño?” (“Why are you going to talk to a stranger?”)
“Eso no va ayudar” (“That won’t help”).
You Are Not Alone
These are some of the comments that many of my BIPOC clients, and especially Queer folx, encounter when they decide to seek therapy. It can be hard to shake off these perceptions and perhaps this automatic thought of “Shouldn’t I be able to handle this on my own?” As a therapist in Los Angeles who works with individuals navigating complex cultural, familial, and identity-based dynamics, I hold deep respect for how hard it can be to prioritize your own healing when your community or upbringing may not have modeled that for you.
It’s understandable that you may feel anxious about judgment from family, friends, or society, especially when you are on a journey to reclaim your own healing. These thoughts of invalidation and shame can make it even harder to take that first step. But here’s the truth: Therapy is not about weakness, it is about reclaiming your strength. Seeking therapy is a powerful act of self-love and bravery. I’ve worked with many clients who, just like you, are navigating the tension of pursuing their emotional well-being while feeling the weight of cultural expectations.
For some, safety comes from seeing or speaking to others who have gone through therapy and have shared experiences. For others, it can be engaging with social media posts of people who look like you and share their therapy journeys or finding therapists who speak directly to these concerns. Safety comes from seeing someone who shares cultural understanding.
My role as your therapist is to meet you exactly where you are, without judgment or pressure. Whether you’re feeling uncertain, guarded, open, or everything in between, we go at your pace. Safety and trust aren’t expected, they’re built together over time. And that foundation becomes the heart of your healing.
What Happens in Your First Therapy Session?
Whether it’s your first time in therapy or you’re returning after a break, that initial session can feel like uncertain. My goal is to take you down a path to help you feel more at ease with your next steps, whether that is because you are preparing for your first session with myself or another therapist.
What to Expect Before Your First Session
Once you’ve booked your appointment with a therapist in Los Angeles, there’s usually a period of waiting. After scheduling, you will be sent paperwork through a secure portal (I use Simple Practice for this, which is HIPAA-compliant). These documents will cover everything from confidentiality to the therapist’s attendance and payment policies. It may feel like a lot, but it’s all about helping you understand your rights and making sure your sessions are protected.
If you have any questions about the paperwork or feel uneasy about anything, don’t hesitate to reach out to your therapist before your session. Many therapists, including myself, will provide an option to review documents with you if needed.
How to Prepare Emotionally for Your First Session
I’m often get asked: “Do I need to be fully ready before I show up?” The answer is no. It’s completely normal to feel a little apprehensive or anxious. The good news? It’s not about being perfectly ready, but rather just showing up. You don’t need to know exactly what to say or where to start.
It’s also important to remember that the first session is an introduction to therapy, not a deep dive into your entire life story. So, be sure to do what makes you feel comfortable. Have a light snack or meal, drink some water. If you’re doing virtual therapy, create a cozy space where you feel safe and relaxed. Personally, I like having an item that is soft, a pillow or blanket to help me feel secure and safe. Being in an environment that feels good can help you feel more at ease.
What the First Therapy Session Looks Like
The first therapy session is often referred to as the “intake” session. It’s a collaborative conversation, not an interrogation. You’re the expert of your story. A therapist will listen deeply and help reflect back what they’re hearing. They will gather information to get a better understanding of who you are and what you’re coming in for in order to begin to shape your therapy journey together.
As a therapist in Los Angeles who specializes in working with anxiety, people-pleasing, family dynamics, and identity exploration, I’ll also ask about how certain patterns show up in your life. I’m interested in understanding how your anxiety shows up in different ways in your life and relationships. Is it interfering with your work? Your relationships? Your self-esteem? All of this is crucial information that helps me understand how we can best support you on your healing journey. My approach to therapy is warm, understanding, and client-centered. It’s not about me telling you what’s wrong, it’s about us working together to figure out what’s going on and how we can help you feel better.
What Therapy Looks Like After the First Session
After your first therapy session, it’s completely normal to feel a mix of things; relief, uncertainty, even vulnerability. You might wonder: Did I say too much? Did I say enough? Or maybe you feel a bit lighter, just from having someone really listen. There is no ‘right’ way to feel, and reflecting on those feelings you have afterwards can help you decide towards continuing with the same therapist or exploring a different option Therapy isn't one-size-fits-all. That’s why it’s so important to work with a therapist who respects your lived experience and honors your readiness. In my work with First-Gen, BIPOC, and Queer adults in Los Angeles, honoring your complexity is part of how healing begins.
In your follow up sessions, a therapist will focus on building a foundation of trust and emotional safety in order to be able to move into deeper healing work. As a therapist in Los Angeles, the relationship I have with my clients lays the necessary groundwork to create a space that supports their needs, pacing, and trust with me. Understanding and growing your emotional safety in therapy is an over arching goal in the beginning of the work together.
Once we’ve established a rhythm, we may begin exploring the roots of your anxiety, people-pleasing, boundary issues, or self-doubt. Always through a culturally responsive, trauma-informed, and identity-affirming lens. “Homework” or coping tools are not my primary focus, at first, unless it feels supportive to your journey early on. Some clients love journaling or practicing grounding exercises right away; others need time before engaging in structured tools. Either way, we co-create your therapy process in a way that honors where you are emotionally.
When Will I Feel Better After Starting Therapy?
There may be a sense of urgency and motivation that can come up after setting up your first session and find a therapist that you like. You begin to wonder, “How long will it take to feel better?” The honest answer is that it depends. Healing is not linear, meaning that progress looks different for every client. Some will notice small shifts in their life after a couple of sessions in their sleep patterns, emotional awareness, and feeling less reactive. The deeper work in untangling patterns in order to create long term change takes a bit longer. A therapist may do regular check ins throughout your time with them to ensure progress or make adjustments in your treatment to reach your goals. Collaboration is an important value I hold as a therapist in Los Angeles, to begin to engaged my clients into a practice of voicing their needs and learning to receive positive feedback.
What If It Doesn’t Feel Like a Good Fit?
Let’s keep it real. Not every therapist and client relationship will feel like the perfect match. It is okay, to not feel like you vibed well with a therapist or if you feel unsure. Finding the right therapist is a personal process, and sometimes it can take a few sessions to know for certain.
It is worth exploring, whether it is after the first session or after a couple of sessions. It is important to take the time to ask yourself these questions:
Was that just my nerves, or is this not the right person for me?
Do I feel heard and respected?
Do I feel safe enough to be honest here? and can I be myself in this space?
Does my therapist understand or acknowledge parts of my identity that matter to me?
As a Therapist in Los Angeles, I believe that the therapeutic relationship is central to the healing process. If it turns out that I’m not the right fit for you, I’ll be more than happy to help you find a different therapist who may be a better match. Please know this: you are not “difficult” or “too much.” You’re advocating for your healing. It’s okay to advocate for your needs and ensure that you feel heard and supported in the process.
Ready to Start Therapy in Los Angeles?
You Deserve Support
Therapy is a journey that a therapist and yourself embarks on that is built on trust, safety, and a curiosity to want to know more about life without struggles connected to anxiety. If you are a little curious, reach out to me today for a free 15 minute consultation. I’m here to walk on this journey every step of the way and I want you to know that the discomfort you’re feeling now is temporary. With time, patience, and the right support, you will begin to see progress.
If you are a new client of mine preparing for your first session, know that by scheduling your first therapy session, you’ve already made a step towards your commitment onto your mental health. If you’re feeling uncertain or anxious about your first session, remember that it’s okay to feel nervous. What matters is that you showed up. And together, we’ll continue working toward your healing and growth.
If you’re ready to begin your journey or if you have questions about the process, feel free to call me at (323) 493-6644 or Book your free consultation. Learn more about how I help my clients with anxiety.
I’m here to support you, as a therapist who understands and respects your unique cultural, gender, and emotional experiences.
Wishing you peace and clarity on your journey — and the healing you deserve.
Ligia Orellana, Licensed Marriage and Family Therapist
