Starting Therapy in the New Year: What to Expect From Your First Session

The start of a new year often brings a quiet pause.
After the rush of the holidays, many people find themselves reflecting on what they’re carrying emotionally and what they want to feel different moving forward.

Maybe you’ve thought to yourself, “This might be the year I finally start therapy.”
And just as quickly, you might have followed that thought with questions or hesitation.

What will it be like?
What if I don’t know what to say?
What if it feels awkward or uncomfortable?

If you’re feeling unsure, you’re not alone. Starting therapy can feel intimidating, especially if it’s your first time. But it doesn’t have to be scary, overwhelming, or perfect to be meaningful.

At Emily Schupmann Counseling & Associates, we want to help you feel informed, supported, and at ease before you ever walk into your first session.

Why So Many People Start Therapy in the New Year

January often brings clarity. The pace slows down, routines return, and there’s space to notice what didn’t get resolved during the holidays.

For many people, the new year brings:

• Emotional carryover from a stressful season

• Relationship tension that feels harder to ignore

• Burnout or exhaustion that didn’t magically reset

• A desire to feel more grounded and supported

Starting therapy in the new year isn’t about becoming a “new version” of yourself. It’s about giving yourself space to understand what you’re feeling and learning how to care for yourself more intentionally.

What a First Therapy Session Is Really Like

One of the most common concerns we hear is, “I don’t even know what I’m supposed to talk about.”

Here’s the truth:
You don’t need to prepare a speech. You don’t need to have everything figured out. And you don’t need to know where to start.

Your first therapy session is primarily about connection and understanding.

During that session, your therapist will:

• Help you feel comfortable and welcomed

• Ask gentle questions about what brought you in

• Learn about your goals, concerns, and experiences

• Explain how therapy works and what you can expect moving forward

There’s no pressure to share everything right away. Some people talk a lot during their first session, others take their time. Both are completely okay.

Common Questions People Have Before Their First Session

It’s normal to have worries or uncertainty before starting therapy. Here are a few questions we hear often:

“What if I don’t know what to say?”
That’s okay. Your therapist will guide the conversation and help you find your words.

“What if I cry?”
Crying is a natural response, and it’s always welcome in therapy. You’re in a space where your emotions are safe.

“What if I’m not sure therapy is for me?”
You don’t have to be certain. Therapy can be a place to explore that question, too.

“What if my concerns don’t feel ‘big enough’?”
You don’t need to be in crisis to benefit from therapy. If something is impacting your life or wellbeing, it matters.

How Therapy Can Support You This Year

Therapy looks different for everyone, depending on what you’re navigating. For some, it’s a space to manage anxiety or stress. For others, it’s about improving relationships, processing grief, or finding clarity during a season of change.

At Emily Schupmann Counseling & Associates, we offer several ways to support you:

• Individual Counseling
  For anxiety, burnout, emotional overwhelm, life transitions, and personal growth.

• Couples Counseling
  To help partners reconnect, communicate more openly, and navigate challenges together.

• Family Counseling
  For families working through conflict, transitions, or changes in dynamics.

Therapy isn’t about fixing you. It’s about supporting you as you grow, heal, and understand yourself more deeply.

A Gentle Reminder as You Begin the Year

You don’t need to have everything figured out to start therapy.
You don’t need a perfect goal or a detailed plan.
You just need curiosity and a willingness to take one small step.

If you’ve been considering therapy, the new year can be a meaningful time to begin. Not because you need to change who you are, but because you deserve support as you move forward.

At Emily Schupmann Counseling & Associates, we offer a warm, non-judgmental space where you can show up exactly as you are. We provide in-person counseling in Fort Worth as well as online therapy across Texas, so support can fit into your life.

Ready to Take the First Step?

If you’re curious about starting therapy or want to learn more, we’d love to connect with you.

Schedule your free 15-minute consultation to see if therapy feels like the right next step for you.

You don’t have to do this alone. And you don’t have to wait until things feel unbearable to ask for support.