What to Expect for Your First Mental Health Session

Booking Your First Mental Health Session

If you’ve made it this far in the process of taking care of your own mental health, you already deserve congratulations and should be proud of yourself. It may be daunting, but any reason to seek professional help is valid, even if you just want someone to talk to. People book their first mental health session for many reasons. Some of the most common ones include:

• Ongoing stress or burnout
• Anxiety or feeling overwhelmed
• Work-life balance challenges
• Difficulty sleeping or focusing
• Or simply needing someone neutral to talk to

You don’t need to have a diagnosed mental health condition to start therapy. Many people seek mental health support before things feel unmanageable, using sessions as a way to process emotions, build coping skills, or prevent issues from escalating.

Mental health care isn’t only for crisis situations; it can be preventive, supportive, and proactive, much like going to a doctor for regular check-ups.

How to Prepare for Your First Mental Health Session

You don’t need to prepare extensively, but knowing what to expect can help ease nerves.

Before or during your first session, you may be asked about:

• Basic personal and medical history
• Current concerns or challenges
• Your goals or what you hope to get out of therapy
• Any previous experience with counseling or therapy

Coverage, referrals, or LOA (if using HMO)

If you’re using your HMO or employer-provided mental health benefit:

• Some providers may require a referral, LOA (Letter of Authorization), or coverage confirmation
• Others may allow direct booking with reimbursement afterward
• Your HR team, benefits administrator, or provider can help clarify requirements

What to think about ahead of time

You don’t need to have a script or spiel of what you’ll say, but it can help to reflect on:

• What prompted you to book the session
• What you’re currently struggling with
• What “feeling better” might look like for you
  

Where to get help

If you’re unsure how to book, prepare, or use your benefits:

• Reach out to HR or your benefits provider
• Contact the clinic or platform directly
• Ask about coverage, confidentiality, and next steps

What Happens During the First Mental Health Session

The first mental health session is often focused on getting to know you and setting expectations, rather than deep problem-solving right away.

Introduction and setting expectations

• The therapist will introduce themselves and explain their approach
• Ask what brought you in
• Discuss how sessions typically work
• Depending on the individual, it’s an option to take notes of the session so that you can look back and better process your session after
• While this has advantages, if this risks distraction or inability to pay attention, you may communicate this to your therapist
  

Confidentiality rules

• The therapist will explain what information stays private
• Rare exceptions might occur where personal information might be shared in line with prevention of harming self and/or others
• All of the above are meant to create a safe space

Common questions therapists may ask

• How have you been feeling lately?
• What challenges are you facing?
• How are work, relationships, or daily life affecting you?
• What support are you hoping for?
  

What the first session is not

• You are not required to share everything
• You won’t be forced to talk about anything you’re not ready for
• You usually won’t receive an immediate diagnosis
• There’s no “right” or “wrong” way to answer questions

What Mental Health Sessions Are Actually Like

Typical session length

• Most sessions last 45 to 60 minutes
• Frequency is usually weekly or biweekly, depending on either your needs or the therapists’ recommendation

In-person versus online sessions

• In-person sessions offer face-to-face interaction in a clinic setting, often helping the situation to feel more relaxed and personal
• Online or teletherapy sessions offer flexibility and privacy from home
  
  Both formats can be effective, and choosing one depends on your level of comfort and access.

Emotions after the first session

After your first session, it’s normal to feel:

• Relieved
• Emotionally tired
• Lighter or more hopeful
• Or unsure about how you feel

All of these reactions are valid. Processing emotions can take time. 

What Comes Next After the First Session

At the end of your first session, you may:

• Schedule follow-up appointments
• Discuss a general treatment plan or focus areas
  Agree on short-term goals
  
  

Deciding if the therapist is the right fit

A good therapist-client relationship matters. It’s okay to ask yourself:

• Did I feel heard and respected?
• Do I feel comfortable opening up over time?
• Does this approach feel right for me?

If not, it’s okay to explore other providers. Finding the right fit is part of the process.

Why Using Mental Health Benefits from Your HMO Helps

If mental health services are covered by your HMO or employer benefits:

• Sessions may be cashless through an LOA or reimbursed afterward
• This reduces out-of-pocket expenses, which could be one of many reasons an individual might be daunted to continue their therapy journey.
• You gain access to licensed and vetted professionals, such as:
  
  • Psychiatrists
  • Psychologists
  • Counselors or therapists

Using your benefits makes mental health care more accessible and sustainable over time.

ALSO READ: Why Employee Mental Health Benefits Matter in the Philippines