Navigating Your First Online Therapy Session with Clayre Sessoms Psychotherapy

Introduction

Embarking on a journey of self-discovery and healing through therapy is a courageous step—one that I deeply respect, having walked this path both as a client and as a therapist. I vividly remember my own first therapy session: the nervous anticipation, the hope that maybe, just maybe, this would be the space where I could finally begin to unravel the tangled threads of my thoughts and feelings. It’s normal to feel a mix of curiosity, excitement, and apprehension, especially if this is your first time in therapy or you’re beginning with a new therapist. At Clayre Sessoms Psychotherapy, we understand these feelings on a personal level and are here to guide you every step of the way.

Over the years, I’ve had the privilege of sitting with nearly a thousand clients, each bringing their own stories, struggles, and strengths to our sessions. Through these experiences, I’ve come to appreciate the profound impact that a first session can have. It’s a unique moment, a meeting of two people with the shared goal of understanding, healing, and growth. This first encounter is not just about assessing needs or setting goals—it’s about creating a space where you feel safe enough to begin this transformative work.

In our sessions, whether with me or with Audrey Wolfe, RCC, you can expect a blend of professional expertise and a deeply human approach. We’re not just here to listen; we’re here to create a collaborative, supportive environment where your voice matters. This post will walk you through what to expect in your first online therapy session, how to prepare, and how to make the most out of your experience. Whether you’re seeking to explore complex emotions, address past traumas, or simply find a compassionate space to be heard, we’re committed to supporting you in a way that feels right for you.

The Importance of the First Session

The first session is more than just a meeting; it’s the foundation upon which your entire therapeutic journey is built. In this initial encounter, we begin to establish the therapeutic alliance—a relationship that is central to the success of therapy. This alliance is not merely about providing a space to talk; it’s about creating a connection where you feel genuinely seen, heard, and valued.

Research consistently shows that the quality of the therapeutic alliance is one of the strongest predictors of positive outcomes in therapy (Taibbi, 2016). This is why, at Clayre Sessoms Psychotherapy, we place such a high priority on making your first session a welcoming and affirming experience. From the moment we begin, my focus is on understanding you—not just your concerns and challenges, but also your strengths, hopes, and the unique qualities that make you who you are.

In my years of practice, I’ve learned that every first session carries its own weight, often setting the stage for the work ahead. It’s in this session that we start to navigate the complexities of your story, exploring both the visible and hidden aspects of your life that have led you to seek therapy. My role is to listen deeply, to ask the right questions, and to create a space where you can begin to explore your thoughts and feelings without fear of judgment.

This session is also about establishing a sense of safety—a place where you can let your guard down and be your true self. Whether we are discussing your past experiences, your current struggles, or your future goals, my aim is to ensure that you feel comfortable and understood. This means acknowledging the courage it takes to enter therapy and honouring your decision to seek help.

At Clayre Sessoms Psychotherapy, we understand that the first session is not just the beginning of therapy—it’s the beginning of a relationship built on mutual respect, empathy, and trust. It’s where we start to build the groundwork for the healing and growth that will follow. Whether you’re working with me or my colleague trans and queer therapist Audrey Wolfe, RCC, you can expect a session that is tailored to your needs, one that prioritizes your comfort and readiness to engage in this journey.

Our commitment is to make this first step as supportive and empowering as possible, recognizing that it lays the foundation for everything that comes next. From this session onward, we are partners in your journey, working together to explore, heal, and grow.

Preparing for Your First Online Session

Your first online therapy session is a significant step toward personal growth and healing, and preparing for it can help ensure that you get the most out of this experience. While it’s natural to feel a bit nervous or uncertain, taking some time to prepare can help ease those feelings and set the stage for a productive session.

Creating a Safe Space

The environment you choose for your therapy session plays a crucial role in how comfortable and focused you feel. Before your session, take some time to find a quiet, comfortable space where you can speak freely without interruptions. This could be a cozy corner of your home, a private room with a door you can close, or any place where you feel at ease. It’s important that this space feels safe and free from distractions so that you can fully engage in the session.

Ensure your technology is set up in advance. Test your microphone and camera to make sure they are working properly, and check that your internet connection is stable. You might also want to have a glass of water, a notebook, or any other items you might need within reach. By taking these steps, you’re not only creating a physical space for therapy but also setting a mental and emotional stage that allows you to be fully present during the session.

Creating this safe space is about more than just physical comfort; it’s about creating an environment where you feel emotionally secure enough to explore your thoughts and feelings openly. This space becomes a sanctuary for your healing process, a place where you can let your guard down and engage with the therapy in a meaningful way.

Reflecting on Your Goals

Therapy is a collaborative process, and having a clear sense of what you want to achieve can greatly enhance the effectiveness of your sessions. Before your first session, take some time to reflect on what brings you to therapy. Are you seeking to manage anxiety, explore your identity, heal from past trauma, or work on another aspect of your life? Whatever your reasons, understanding your goals will help guide our work together and ensure that we are aligned in our approach.

It’s also important to recognize that your goals may evolve over time. What you identify as a priority now might shift as you delve deeper into therapy, and that’s perfectly normal. The key is to start with an idea of what you hope to gain from therapy while remaining open to where the journey might lead. Reflecting on your goals not only clarifies your intentions but also empowers you to take an active role in your healing process.

If you’re unsure about your goals, that’s okay too. Part of our work together in the first session can be to explore and define those goals. Therapy is a process of discovery, and sometimes the goals become clearer as you progress.

Embracing Openness

Approaching your first session with an open mind is essential to making the most of the therapy process. Therapy is not a quick fix; it’s a journey that unfolds gradually, with each session building on the last. The first session, while important, is just the beginning. It’s where we start to get to know each other, where we begin to explore the issues that matter most to you.

Embrace the uncertainty and the not-knowing that comes with starting therapy. Allow yourself to be curious about the process, and give yourself permission to explore whatever thoughts or feelings arise, without judgment. This openness is key to developing a therapeutic relationship built on trust and mutual respect.

Be patient with yourself and with the process. Healing and growth take time, and it’s okay to move at your own pace. The insights and progress that come from therapy are often subtle at first, gradually leading to deeper understanding and meaningful change. By approaching your first session with openness, you create the conditions for these insights to emerge and for the therapy to work its magic over time.

What to Expect During Your First Session

Your first session is a significant step in your therapeutic journey. It’s more than just an introduction—it’s where we lay the groundwork for the work we’ll do together. Understanding what to expect can help you feel more at ease and ready to engage in the process.

Getting to Know Each Other

The first session is an opportunity for us to start building a connection. We’ll spend time discussing your reasons for seeking therapy—whether it’s to address a specific issue, explore your identity, or navigate a challenging period in your life. This conversation is not just about gathering information; it’s about understanding you as a whole person. Your personal history, your current situation, and your future aspirations all contribute to the picture we’ll start to paint together.

In their book, How Master Therapists Work: Effecting Change from the First through the Last Session and Beyond, Sperry and Carlson (2014) highlight the importance of the first session in establishing the therapeutic alliance and setting the tone for future work. They emphasize that understanding the client’s unique narrative and responding with empathy and curiosity are key to building a strong foundation. Drawing from these insights, during our first session, I’ll introduce you to our therapeutic approach, which blends creative experiential therapies with sensorimotor psychotherapy. This integrated approach is designed to meet you where you are, providing both the structure and flexibility needed to address your unique needs. For those who have experienced trauma or are navigating complex intersections of identity, this approach can be particularly powerful, offering a pathway to healing that honours both the mind and the body.

We’ll also discuss your preferences and any specific concerns you may have about the therapy process. This is your time to share what’s important to you, and to ask any questions you might have. My goal is to ensure that you feel heard and understood, setting the stage for a collaborative and effective therapeutic relationship.

Establishing Trust and Safety

Trust is the cornerstone of any effective therapeutic relationship, and establishing a sense of safety is crucial from the very first session. Together, we’ll create a space where you can feel comfortable to express yourself fully, knowing that you are in a supportive and non-judgmental environment.

Brad E. Sachs (2020) discusses the importance of the therapist’s role in creating a secure environment where clients feel safe to explore difficult emotions. Sachs notes that the therapist’s ability to be present, authentic, and non-judgmental is essential in fostering this sense of safety. In our first session, we’ll take the time to discuss your social location, preferred pronouns, and how you identify. Understanding these aspects of your identity is not just a formality—it’s a vital part of ensuring that the therapy we engage in is affirming and inclusive. By integrating all aspects of your identity into our work, we create a therapeutic environment that respects and honours who you are.

I also recognize that coming to therapy can be a vulnerable experience. That’s why it’s important for you to know that this space is yours. You have control over what you share and when you share it. We’ll move at a pace that feels right for you, and I’ll be there to support you every step of the way.

Reviewing Confidentiality and Consent

Confidentiality is a fundamental part of the therapeutic process, and we’ll go over the details of how your information will be protected. I’ll explain the limits of confidentiality, such as the circumstances under which I may be required to share information, but rest assured that these situations are rare and we’ll discuss them openly.

Nicholas Pole’s Words that Touch (2017) emphasizes the importance of clear communication and transparency in building trust between therapist and client. Pole suggests that discussing confidentiality and consent in a straightforward manner not only protects the client but also reinforces the collaborative nature of therapy. Consent is an ongoing process in therapy. It’s not something that happens once and then is forgotten; rather, it’s a continuous conversation about how we’re working together. We’ll talk about what you’re comfortable with, what your boundaries are, and how you’d like to handle different aspects of therapy, such as homework assignments or therapeutic exercises.

Your active participation in these discussions is crucial. Therapy is most effective when it’s a collaborative process, and your input helps shape the direction and pace of our work. If at any point you have concerns or questions about the therapy process, we’ll address them together, ensuring that you feel empowered and involved in your own healing journey.

Making the Most of Your First Session

Your first therapy session is a unique opportunity to lay the groundwork for a successful therapeutic journey. By actively engaging in the session, asking questions, and reflecting afterwards, you can ensure that the therapy is truly tailored to your needs and goals.

Share Openly

The more openly you share during your first session, the better I can understand your needs and tailor the therapy to support your unique journey. This is your space—a place where you can explore whatever is on your mind, no matter how big or small. Whether you’re grappling with specific challenges or exploring broader life questions, sharing your thoughts and feelings allows us to focus on what truly matters to you.

Brad E. Sachs (2020) highlights the importance of open communication in therapy, noting that when clients feel free to express themselves without fear of judgment, they are more likely to experience meaningful progress. By being open about your experiences, concerns, and goals, you help create a therapeutic environment where real change can begin. Remember, there’s no right or wrong way to express what you’re feeling—your honesty and authenticity are what make the process effective.

Ask Questions

If anything is unclear or if you have concerns, don’t hesitate to ask. This session is as much about you understanding the process as it is about us understanding you. Therapy is a collaborative effort, and your questions are a vital part of that collaboration. Whether you’re curious about how a particular therapeutic approach works, unsure about what to expect next, or wondering how to apply insights from the session in your daily life, asking questions helps ensure that we’re on the same page.

Nicholas Pole (2017), in Words that Touch, emphasizes the value of client engagement in therapy, particularly through asking questions that help clarify the process. This not only demystifies therapy but also empowers you to take an active role in your healing journey. Your inquiries can guide the direction of our sessions and help me better understand how to support you effectively. Remember, this is your time, and your comfort and understanding are paramount.

Reflect Afterwards

After the session, take some time to reflect on what was discussed. Reflection is a powerful tool for deepening your understanding of the therapy process and for integrating the insights gained during the session. Journaling can be particularly helpful—it allows you to process your thoughts and feelings on paper, creating a tangible record of your journey that you can refer back to in future sessions.

Sperry and Carlson (2014), in How Master Therapists Work, discuss the importance of reflection in therapy, noting that it helps clients internalize the therapeutic experience and fosters self-awareness. By taking the time to reflect after each session, you give yourself the opportunity to make connections, recognize patterns, and identify areas where you might want to focus in subsequent sessions. This reflective practice can also reveal the progress you’re making, even if it’s incremental, helping to reinforce the positive changes you’re working toward.

Reflection doesn’t have to be formal or time-consuming; it can be as simple as noting down a few thoughts or questions that arose during the session. Over time, these reflections can become a valuable part of your therapeutic process, offering insights that enhance your growth and healing.

Building a Therapeutic Relationship

The therapeutic relationship is the cornerstone of effective therapy and one of the most important aspects of the work we do together. At its best, this relationship is a collaborative partnership—one where both therapist and client actively contribute to the process of healing and growth. It’s about creating a space where you feel understood, supported, and empowered to explore the complexities of your life with someone who is fully present and committed to your well-being.

As Brad E. Sachs (2020) discusses in The Good Enough Therapist, the role of the therapist is not to simply provide answers or solutions, but to walk alongside you as you navigate your journey. This partnership is built on mutual respect and trust, where you, the client, are seen as the expert of your own life. My role as your therapist is to facilitate your growth and healing by offering support, guidance, and insights that help you uncover your own strengths and wisdom.

This approach to therapy honours the belief that you have the inherent capacity for change and healing. Therapy is not about fixing something that is broken but about recognizing and nurturing the strengths and resources that already exist within you. Together, we’ll explore these resources, drawing on your experiences, values, and goals to guide our work.

Sperry and Carlson (2014), in How Master Therapists Work, emphasize that the most effective therapists are those who can create a therapeutic environment where clients feel safe to be vulnerable and open. This requires the therapist to be fully attuned to the client’s needs, listening deeply and responding with empathy and understanding. In our sessions, I strive to create this environment by being present with you, not just as a professional, but as a fellow human being who is here to support you without judgment.

The therapeutic relationship is also dynamic—it evolves over time as trust deepens and new layers of understanding are uncovered. In the beginning, we might focus on establishing a foundation of trust and safety, but as we progress, the relationship becomes a space where deeper exploration and transformation can occur. This is where the true power of therapy lies: in the relationship itself, which serves as both a container for your experiences and a catalyst for change.

Nicholas Pole (2017), in Words that Touch, highlights the importance of communication within the therapeutic relationship. He suggests that the way we communicate—both verbally and non-verbally—can profoundly influence the therapeutic process. In our work together, I pay close attention to the language we use, ensuring that it is inclusive, respectful, and reflective of your unique identity and experiences. This attention to language helps to reinforce the collaborative nature of our relationship, where your voice and perspective are central.

At Clayre Sessoms Psychotherapy, we view therapy as a journey that we undertake together. It’s a journey that requires courage, honesty, and a willingness to engage with both the challenges and the possibilities of change. But it’s also a journey that is deeply rewarding, as it allows you to connect with your true self, discover new strengths, and move toward a life that feels more authentic and fulfilling.

In this partnership, your insights, experiences, and decisions are just as valuable as the guidance and support I offer. By working together, we create a therapeutic process that is tailored to your needs and goals, one that honours your autonomy while providing the support necessary for meaningful change. Whether we’re exploring difficult emotions, unpacking complex experiences, or celebrating small victories, the therapeutic relationship is the vessel that carries us through it all.

Conclusion

Your first online therapy session is the beginning of a transformative journey toward self-discovery, healing, and personal growth. At Clayre Sessoms Psychotherapy, we are honoured to walk this path with you, offering a space filled with compassion, respect, and understanding. Whether you’re seeking support for specific challenges or exploring new aspects of your identity, we are here to help you every step of the way. Our commitment is to provide a therapeutic environment where you feel empowered, valued, and fully supported as you navigate the complexities of your life.

We invite you to explore more resources on our blog, where you’ll find additional advice on how to make the most of your therapeutic work with us. Bookmark this blog to stay updated with new insights and guidance, and feel free to reach out if you have any questions or are ready to begin your therapy journey. To start working with us, you can schedule a free 15-minute consultation with Audrey Wolfe, RCC, or join the waitlist to work with me, Clayre Sessoms, RP, RCT, RCC, RCAT, CCC, ATR-BC. We’re here to support you in finding the right fit for your needs.

For those interested in further reading, consider visiting your local library or exploring queer-inclusive bookstores such as Cross and Crows Books and Little Sisters in Vancouver, Glad Day Bookshop in Toronto, or Venus Envy and Halifax Bookmark in Halifax. Our blog also offers reviews of therapeutic resources and more insights into online therapy, so be sure to explore our online therapy category. Stay engaged with us through our blog, and learn more about our anti-oppressive, trans, and queer online therapy practice by visiting our online therapy homepage.

References

Pole, N. (2017). Words that touch: How to ask questions your body can answer. London and Philadelphia: Singing Dragon.

Sachs, B. E. (2020). The good enough therapist: Futility, failure, and forgiveness in treatment. New York, NY: Routledge.

Sperry, L., & Carlson, J. (2014). How master therapists work: Effecting change from the first through the last session and beyond. New York, NY: Routledge.

Taibbi, R. (2016). The art of the first session: Making psychotherapy count from the start. New York, NY: W. W. Norton & Company.