New to Therapy? Everything You Need to Know Before Your First Session
Thinking about starting therapy is a big and brave step. Whether you’re feeling overwhelmed, curious about personal growth, or simply want support navigating life’s challenges, therapy can be a powerful tool. If you’re asking yourself, “I want to start therapy—what do I need to know?”, you’re not alone. Here’s what to expect and how to make the process smoother.
1. You Don’t Need to Be in Crisis to Start Therapy
Many people believe that therapy is only for when you’re in crisis. In reality, therapy is for anyone who wants to better understand themselves, improve relationships, manage stress, or grow emotionally. It can be proactive, not just reactive. Starting before things feel unmanageable can be one of the most caring things you do for yourself.
2. Choosing the Right Therapist Matters
Finding the right therapist is one of the most important parts of starting therapy. The therapeutic relationship plays a big role in how comfortable, supported, and understood you feel—so it’s okay (and encouraged!) to explore your options.
Think about what’s important to you:
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Areas of specialty (like anxiety, trauma, ADHD, life transitions, or relationships)
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Therapeutic style (Do you prefer someone direct? Nurturing? Or perhaps you’re looking for a therapist who specializes in a particular approach, such as Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), Dialectical Behavioral Therapy (DBT), or EMDR?
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Identity factors that matter to you (gender, cultural background, LGBTQ+ affirming, etc.)
At Hillary Counseling, we offer free phone consultations to help you get a feel for your potential therapist’s personality and approach. With a diverse team of skilled clinicians, we’re happy to help you find the best fit. And if your first consultation doesn’t feel like the right match—that’s okay. You’re welcome to explore other options within our practice until you find someone who feels like the right fit for your journey.
3. Understand the Logistics
Before your first session, it’s helpful to know what to expect when it comes to the practical side of therapy:
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Cost: Hillary Counseling is a private pay (self-pay) practice. We’ve intentionally chosen not to work directly with insurance providers so we can offer more personalized care without the limitations of session caps, required diagnoses, or treatment restrictions. This model gives you greater privacy, flexibility, and control over your therapy journey.
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Scheduling: We offer both in-person sessions at our Third Ward office and secure virtual therapy for clients across Wisconsin. You can choose what feels most convenient and comfortable for you.
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Cancellation Policy: We ask that clients provide at least 24 hours’ notice to cancel or reschedule a session to avoid a late cancellation fee.
While we don’t bill insurance, many of our clients choose to use their out-of-network benefits and submit superbills for potential reimbursement. If that’s something you’re interested in, we’re happy to guide you through the process.
4. It’s Normal to Feel Nervous
It’s completely normal to feel a mix of emotions before your first session—nervousness, hope, even vulnerability. Starting therapy can feel like a big step, but you don’t need to have everything figured out or come in with a perfectly prepared list of goals. Just being open to the process is more than enough.
In your first session, your therapist will typically begin by taking a thorough history. This helps us understand where you come from, what you’ve experienced, and why you may think, feel, or act in certain ways. From there, we’ll work together to explore your challenges, goals, and the areas you’d like to focus on moving forward. The goal is to create a safe, collaborative space where we can start building a foundation for your healing journey at a pace that feels right for you.
5. Therapy Is a Process, Not a Quick Fix
Growth takes time. Some sessions may feel really productive, while others might feel more emotional or even slow. All of it is part of the work. Try to stay patient and open to the unfolding journey. It’s okay to speak up if something isn’t working for you—therapy should feel like a safe space where your voice matters.
6. Confidentiality and Safety Are Key
What you say in therapy is kept private, with a few legal exceptions (like if someone is in danger). Most therapists will go over this in your first session so you know exactly what to expect. Feeling emotionally safe is essential for real healing.
7. You’re In Control
You get to decide what to talk about, how often you attend, and when (or if) you’re ready to stop. Therapy isn’t something that happens to you—it’s something you’re actively part of.
Starting Therapy Is an Investment in Yourself
At Hillary Counseling, we believe therapy can be an empowering part of your wellness journey—not just a lifeline in hard times. Whether you’re navigating grief, anxiety, relationships, or personal growth, you don’t have to do it alone.
If you’re curious about beginning therapy with us or want to learn more, we’re here to answer your questions and help you take the next step.
Your healing doesn’t have to wait.
Connect with one of our Therapists in Milwaukee, WI, and Across Wisconsin
If you’re interested in learning more about counseling, you can send us a message here or follow these simple steps:
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Meet with a caring therapist for your first session
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Start receiving support from the comfort of your home!