Starting therapy can bring up a lot of emotions. Maybe you’re feeling nervous or unsure about how it’s all going to go. Maybe you’re excited and ready to get support but still have questions about what actually happens. That’s completely okay. It’s a big step, and it makes sense to want to feel prepared. A little clarity can help you feel more centered before you walk through the door or log into your virtual session.
If you’re planning your first therapy visit in Durham, we want to give you a clear sense of what to expect and how to get the most from the experience. Whether you’re attending in person or connecting virtually from somewhere else in North Carolina, knowing what might happen before and during that first session can ease a lot of the pressure. Here’s what you need to know.
What to Expect Before Your Therapy Appointment
When you decide to begin therapy, you’ll often start with a free 20-minute consult. This allows you the opportunity to meet the potential therapist, ask questions, and assess overall goodness of fit. From there, if it feels like a good fit, you move forward to the intake.
Your clinician or our admin staff can help you to schedule your therapy intake appointment. We offer the option of coming into our office in Durham or choosing a virtual session through telehealth. Whichever option feels more comfortable to you is the right one. Some find comfort in sitting face-to-face in a calm office setting, while others find it easier to talk from the familiarity of home. Both are valid options with therapists in North Carolina who are focused on supporting you.
After scheduling, you’ll receive some intake forms to complete before your visit, which will be provided securely and electronically through our Electronic Health Records system. It might feel like a lot, but this step helps your therapist get a sense of who you are and what brings you to therapy. It also ensures you have a solid understanding of our therapy processes, informed consent, payment and scheduling, and more. Additionally, this will be reviewed with you verbally during the first session.
Here are a few suggestions to help you prepare:
- Give yourself time to complete all forms thoughtfully. Try not to rush through answers, especially if the forms include questions about your past or your feelings.
- Take a moment to think about why you’re starting therapy. You don’t need a detailed list or clear answers—just a few thoughts can help focus your session.
- Make a note of any questions you have, or thoughts that come up as you are completing your intake paperwork. There will be time during your intake to get those questions answered!
If you’re not entirely sure what you want to work on, that’s alright. Share whatever feels relevant. Mention recent stressors, personal goals, or simply what feels hard right now. Whether you’re dealing with anxiety, looking for identity-affirming care, or seeking support with feelings of Autistic burnout, or exploring Autistic neurotype, naming these pieces—even briefly—helps your therapist understand how best to support you. Our practice operates from a neuroaffirming and LGBTQIA+ celebratory perspective, so naming those parts of your experience is not just welcome, it’s honored.
During Your First Therapy Session
Arriving for your first therapy session—whether in Durham or virtually—can feel a bit like stepping into the unknown. You might be wondering how deep the conversation will go or what you’ll be expected to share. The good news is the first session is focused on comfort, safety, and building a foundation.
Your first session often includes:
- A check-in on your intake forms. This includes a review of your answers and an opportunity to ask any questions you may have
- A review of confidentiality and privacy. We believe strongly that for informed consent to be truly informed, you need to be aware of the limits to confidentiality and privacy, such as state reporting laws, imminent danger to self or others, and how Court orders are handled.
- A conversation about what brought you in and what you hope to gain. We will spend the first session learning “a little about a lot” relating to your background, but we will dig deeper into different aspects in future sessions and in accordance with your goals. Therapy is an evolving process, and it takes time to really learn about and uncover what feels most important to you, which helps us to tailor our therapy sessions to your needs.
During the intake, your therapist will likely ask open-ended questions as they begin to learn about your background, current struggles, and what support looks like for you. Remember, there are no right or wrong answers. If anything feels too soon or too intense to talk about, you can say that. It’s okay to take your time and move at your own pace.
Together, you’ll begin to talk about goals. These might include wanting to feel less stressed, having a space to talk without fear of judgment, or working through something painful from the past. All goals are valid, no matter how big or small they may seem. The framing of sessions will come from the understanding that you’re doing your best—and that growth happens in safe, connected spaces.
Tips for a Successful Therapy Experience
Once you’ve had your first session, it’s helpful to think about how therapy can become part of your support system. Therapy isn’t just about the hour you spend in session—it’s about how that time can influence your day-to-day life. Here are a few ways to stay engaged and make the most of the process:
- Be honest. Even when it’s uncomfortable, authenticity helps build trust and insight. There is no judgment, and we want to know what is really going on with you. Its a privilege to have the chance to truly know you.
- Consider keeping a journal. Jot down thoughts after sessions or track patterns between appointments. Spend some time reflecting on the week prior to your session, to further guide what is important to you or what you may wish to share or work on.
- Be consistent. Regular therapy sessions help create lasting change. We are learning about you, together, and we have a lot of uncover. Attending regular weekly sessions helps to build momentum and make progress at a quicker pace, as we can dive deeper and deeper each week.
- Share feedback. If something doesn’t feel right, let your therapist know. We will ask for feedback intermittently, and we also share anonymous feedback forms on a quarterly basis. We want to know what you like, what you hate, and how we can adjust. That is what person-centered therapy means to us
- Trust the process. Some sessions feel lighter, others heavier. Both are part of the journey. However, if you are struggling with the heavy, let your therapist know. We can create more space to engage in centering, grounding, or an additional ritual before session ends so you can leave the session feeling ready to take on the remainder of your day.
Sometimes therapy will feel energizing, and other times it might feel hard or quiet. That wide range is part of the process. With the right therapist, small moments of connection or clarity can lead to big internal changes.
Continuing Your Healing Journey in Durham and Beyond
As therapy becomes part of your routine, many people find that their goals shift or expand. You might come to therapy with a specific frustration, then discover it’s also a place where you can connect with your identity, find validation, or develop long-term coping strategies. There’s no rush to figure it out all at once.
Ongoing work with therapists in North Carolina means there’s space to explore topics like grief, childhood experiences, relationship concerns, or the impact of systemic oppression. You don’t need to arrive at therapy with a fully formed idea of what needs to change. Sometimes, the simple act of showing up week after week makes way for gentle internal transformation.
At Be BOLD Psychology and Consulting, we understand that healing unfolds over time. Our work focuses on affirming your experience and reducing shame, especially for clients who have often felt misunderstood or unseen in other settings. At Be BOLD Psychology and Consulting, we’re committed to trauma-informed, identity-affirming therapy that celebrates you as you are.
You may find that life’s seasons impact how you experience therapy. As fall approaches in North Carolina and schedules start to shift with school and work, it’s a good time to reassess what supports you and what you need more of. Whether you’re maintaining weekly sessions or checking in on an as-needed basis, you deserve therapy that honors both where you’ve been and where you’re going.
Start Your Therapy Journey With Us Today
We’re here for you in Durham and throughout North Carolina. Whether you feel most comfortable meeting in person or prefer online therapy from home, we offer flexible options to meet your needs. That includes evening and weekend availability, because healing doesn’t always happen during the 9 to 5 window.
Our therapists specialize in LGBTQIA+ affirming care, neurodivergent-affirming therapy, and trauma-informed approaches. You don’t have to explain or defend who you are—we already see you, honor you, and celebrate you.
At Be BOLD Psychology and Consulting, we are committed to guiding you through your healing journey with compassion and expertise. If you’re getting ready for your first visit and seeking to better understand what defines your mental health needs, you might also look into our mental health evaluations.
Whether you’re stepping into our Durham office or connecting online, our team is here to ensure you feel supported, seen, and celebrated. Take the next step and reach out for a free 20-minute consultation today—your path to wellness begins with us.
