What to Expect in Your First Session (Even If You’re Scared)

Starting therapy can feel like a big step — especially when you’ve experienced trauma. It’s completely normal to feel nervous, uncertain, or even scared about what to expect. Many people who reach out for trauma therapy in Ontario share that their biggest fear is having to relive painful memories right away or feeling pressured to talk about things they’re not ready for.

If that sounds familiar, take a breath. You don’t have to rush your healing — and your first session will move at your pace.

Your First Session Is About Safety, Not Storytelling

If you’re seeing a trauma therapist in Toronto, Ottawa, or anywhere in Ontario, your first session is focused on helping you feel safe and comfortable — not on diving into the details of your trauma.

We’ll spend time getting to know each other:

• What brought you to therapy

• What you’re hoping to work on or understand

• What helps you feel safe and supported

You get to choose how much or how little you share.There’s no pressure to tell your whole story. Sometimes, just showing up is enough.

You Stay in Control

A trauma-informed approach means you always have choice. If you need to pause, skip a question, or take a deep breath, that’s always okay. Therapy isn’t something that happens to you — it’s something we build with you.

You’ll never be asked to go somewhere emotionally that you’re not ready to go. My role as a trauma therapist is to help you move gently and safely, at a pace that feels manageable.

What You Can Expect Logistically

Here’s what your first therapy session might look like:

• A calm, welcoming space (in person or virtual)

• A conversation about what brings you here and what you need

• Time to ask questions about how therapy works

• An opportunity to talk about your preferences and comfort levels

Most people leave their first session with a mix of emotions — relief, tiredness, or even quiet pride for taking this step. All of that is completely normal.

It’s Okay to Be Nervous

Therapy is a vulnerable process, and it’s natural to feel anxious before you start. Feeling nervous doesn’t mean you’re not ready — it means you care about your healing.

You don’t have to have everything figured out to begin.All you need is curiosity and a willingness to take one small, brave step forward.

If you’re in Ottawa and seeking a trauma-informed therapist for childhood trauma, abuse, or relational wounds, know that support is available. Your first session is designed to be safe, gentle, and paced around your comfort — so you can begin your healing journey confidently. 💛