The short answer
Your first session: what to expect
Your first session is mostly a conversation. Your psychologist asks what's brought you in, how it's affecting your life and what you'd like to be different. They explain confidentiality, and together you agree on goals and a rough plan. There's nothing to prepare, but a few notes on what matters to you can help. At MeHelp, first sessions are 50 minutes by phone or video, often in the same week.
A look inside
From the guide
On the day
What usually happens
Every psychologist works a little differently, but most first sessions cover the same ground.
Getting started
Your psychologist explains how sessions work, including confidentiality and its limits.
Your story
They ask what's brought you in, how long it's been going on and how it affects your daily life.
Some background
Questions about health, sleep, work, relationships and support. Share only what you're comfortable with.
Goals
You talk about what you'd like to be different, and agree on a starting focus.
Next steps
They suggest how often to meet and something you might try before next time.
Have these ready
Common questions
What people ask
Do I have to talk about everything in the first session?
No. You set the pace. It's fine to say "I'm not ready to talk about that yet."
What if I cry or don't know what to say?
Both are completely normal. Psychologists are used to it and will help guide the conversation.
How many sessions will I need?
It varies. Your psychologist will suggest a plan after the first session and review it as you go.
Will my psychologist tell my GP what I said?
If you were referred under Medicare, your psychologist sends your GP a brief update on progress, not a transcript of your sessions.
Evidence
Sources we checked
- Flückiger et al. (2018), The alliance in adult psychotherapy: a meta-analytic synthesis, Psychotherapy 55(4)
- Better Access initiative
Last reviewed 21 October 2026 by Phillipa Brown, registered psychologist and founder of MeHelp. This page is general information, not individual advice.
