What to Expect from a First Therapy Session: A Humanistic & Integrative Perspective

Choosing to start therapy can bring up a range of emotions. You may feel anxious, uncertain, hopeful, or even a sense of relief. For many people, it is a mixture of all of these. Beginning therapy can feel like a big step, particularly if it is something new or unfamiliar.

For those living in the Netherlands, especially as an expat, starting therapy can come with additional considerations. You may be navigating a different culture, language, or support system, which can make reaching out feel even more significant.

Initial Telephone Call

Many therapists offer a free initial telephone consultation before booking a first session. This is an opportunity for you to share a little about what has brought you to therapy and what you are looking for.

It is also a space for you to ask any questions you may have. This might include asking about the therapist’s experience, how they work, their availability, or what sessions may look like.

If you are living in the Netherlands, you may also want to ask practical questions, such as whether sessions are offered in English, whether the therapist works with expats, or whether online sessions are available.

There is no obligation to commit to therapy following this call. It is simply an opportunity to explore whether the therapist feels like the right fit for you, and whether you feel comfortable moving forward.

The therapist will also consider whether they are the right person to support you. This is not about judgement, but about ensuring that you are offered the most appropriate support for your needs.

This initial contact can help you begin to get a sense of whether the therapist feels like a good fit for you.

Preparing for Your First Session

There is no “right” way to prepare for therapy. However, there are a few practical things that may help you feel more at ease.

For in-person sessions:

• Allow enough time to arrive without feeling rushed

• If you are travelling in an unfamiliar area, planning your route in advance may help reduce stress

• Wear something you feel comfortable in

• Give yourself a few moments beforehand to settle

  
  

For online sessions:

• Find a private, quiet space where you will not be interrupted

• Use headphones if this feels more comfortable for added privacy

• Have a drink nearby

• Keep tissues within reach if you feel you may need them

  
  

For some expats, home may not always feel like a fully private space (for example, in shared accommodation). If this is the case, you might consider alternative options such as sitting in a parked car, using a private room at work, or scheduling sessions at a time when you are less likely to be interrupted.

It does not need to be perfect. The aim is simply to create a space where you feel as comfortable and supported as possible.

What to Expect in Your First Session

The first session is an opportunity to meet your therapist and begin to build a sense of trust and safety. From a humanistic and integrative perspective, the therapeutic relationship is central to the work, so it is important that you feel comfortable.

Some things that may happen include:

Practical information and agreements 

You may be asked to complete an initial assessment form and go through a therapeutic contract. This usually outlines things such as confidentiality, session fees, and cancellation policies, helping to create a clear and contained framework for the work.

Talking about what has brought you to therapy 

Your therapist may gently ask about your current situation and your background. If you are living abroad, this may also include exploring your experience of relocating, adjusting to life in the Netherlands, or being away from your home country and support network.

You are always in control of what you choose to share. It is okay if you are not ready to talk about certain things straight away. Building trust can take time.

Exploring what you would like from therapy 

You may have a clear idea of what you would like to work on, or you may feel unsure. Both are completely valid. Therapy can also be a space where these thoughts begin to take shape over time.

After Your Session

It is not uncommon to feel emotionally tired or reflective after a therapy session, particularly in the early stages. You may find yourself thinking about what was discussed or noticing thoughts and feelings arising afterwards.

For expats, sessions can sometimes bring up feelings related to distance from home, identity, or belonging, which may continue to unfold after the session.

Some people find it helpful to:

• Avoid making plans immediately after a session

• Take some time to rest or reflect

• Go for a walk or spend time somewhere calming

• Connect with someone they trust, either locally or back home

  
  

Giving yourself space after a session can help you process what has come up.

In Summary

Starting therapy can feel like a big step, particularly if you are doing so while living in another country.

You do not need to have everything figured out before you begin. Therapy is a process that develops over time, at your pace. The first session is simply a starting point.

If you are an expat looking for therapy in English in the Netherlands, I offer private therapy sessions designed to provide a supportive and confidential space to explore what you are going through. Please get in touch if you would like to know more.