Starting therapy for the first time can feel a little intimidating — even when you know it’s the right next step. You may grapple with questions such as, “What do I say? Will the therapist judge me? What if I don’t like the therapist?
If you’ve decided to try Cognitive Behavioral Therapy (CBT), it would be helpful to understand how this specific approach guides your first appointment and beyond. If you’re searching for a compassionate, experienced therapist near Davie, Fort Lauderdale, Plantation, or Miami, this guide is here to ease your mind and help you feel prepared.
Whether you’re attending in-person counseling in Davie or opting for online therapy anywhere in Florida, this overview of a first session using Cognitive Behavioral Therapy (CBT) can help you take that first step with confidence.
1. Before You Arrive: Intake and Paperwork
Most therapy practices in and around Davie — or online — will send you intake forms ahead of time. At Online Counseling Solutions you will be given a link to a portal where all the appropriate forms or assessments for you will be waiting for you to complete electronically.
These usually include:
- Consent to treatment and HIPAA-compliant privacy forms
- Health and background information
- Screening tools like the GAD-7 for anxiety or the BDI for depression
Whether you’re coming in person or attending virtually, this helps your CBT therapist get a clear picture of your current challenges and goals and speeds up the intake process so we can have more time on our first session diving into your immediate concerns.
2. Getting Comfortable: The First Few Minutes
Whether you’re meeting in-person in Davie or via a secure online counseling session, your therapist will create a welcoming environment where you can expect to be treated with warmth and compassion. You might hear phrases like:
- “This is your space to speak freely.”
- “Everything is confidential, with a few exceptions related to safety.”
- “There’s no pressure — we’ll go at your pace and I’ll meet you where you are at.”
Building trust comes first — no matter the setting. You don’t have to disclose your deepest issues right away. The goal for the first session is for us to connect.
3. Talking About What Brought You In
During the first session you can expect to be asked a mix of specific and open-ended questions in order to gather an accurate history and get a fuller picture of who you are. You are more than the information on an intake form.
To understand your needs, your therapist may ask:
- “What is going on that made you decide to look for a therapist?”
- “When you feel anxious or overwhelmed, what thoughts do you notice?”
- “Have you observed any patterns in how you think or react?”
- What have you tried to do so far to cope with the problem?”
These questions help your therapist begin applying CBT principles tailored to you — whether you’re facing social anxiety, work stress, or relationship issues.
4. Understanding the CBT Approach
CBT works by helping you identify how your thoughts, feelings, and behaviors are connected. Your therapist may sketch out the CBT triangle (Thoughts → Feelings → Behaviors) and explain how shifting thoughts or behaviors can improve how you feel.
In the weeks ahead, you’ll work on:
- Spotting negative thought patterns and developing a new replacement thought.
- Practicing new coping behaviors
- Learning lifelong tools for anxiety, stress, and depression. You have a new set of skills you will be using long after counseling is over
5. Setting Goals (Without Pressure)
Goal setting is a core feature of CBT, but don’t feel pressured to lock anything in (that is more the focus of session #2). The first session is more about connection and exploring outcomes.
In your first CBT session — whether online or in-person in Davie — you might be asked:
- “What would you like to feel or do differently?”
- “How will we know when we are done with therapy?”
- “Are there certain situations you want help navigating?”
You don’t need to have a polished answer. Even a goal like “I just don’t want to feel so overwhelmed” is enough to begin. A good therapist will help you refine that as your work progresses.
6. What You Won’t Have to Do
There are a few common fears people have before their first session. Here’s what won’t happen:
- You won’t be pushed to discuss anything before you’re ready
- You won’t be diagnosed immediately
- You won’t be assigned complex homework you’re not ready for
- You won’t be judged for how you’ve been coping or past choices
Therapy moves at your pace — whether you’re in the office or joining from the comfort of home.
7. Wrapping Up and Next Steps
As your first session ends, your therapist will likely might reflect back on what they heard to make sure you both are on the same page and offer a general sense of where things should go. They might also.:
- Suggest a schedule (weekly or bi-weekly)
- Offer a small CBT strategy to try — like a mood tracker or journaling prompt
- Ask for feedback about how the session felt
Any “homework” is totally optional and always manageable. But if you’re ready to dive in, you might be asked to generate some goals for the next session, write down negative thoughts that you notice, or notice patterns you want to change.
8. Final Thoughts: It’s Normal to Feel Nervous
Starting therapy is an act of strength. Whether you’re a student in Miami, a busy parent in Plantation, or navigating a life change in Davie, CBT provides practical tools to help you move forward. It’s ok to feel awkward or nervous during your first counseling appointment. Many people walk away after their first session feeling relieved, relaxed, and hopeful.
It all begins with that first conversation. You don’t have to be ready. You just have to be willing. Have some more questions about what to expect, click here
In-Person and Online Counseling Available
My practice is located in Davie, Florida, and offers in-person CBT therapy for those nearby. I also provide secure online counseling for adults and teens across the state of Florida.
You don’t have to have all the answers. You just need a safe place to start.
Reach out today to schedule your first session — in-person or online.
