The Hardest Part Is Showing Up
Let me start with the most important thing: if you're nervous about your first session, that's completely normal. Almost every client I've worked with has told me they felt some version of anxious, uncertain, or even a little silly before their first appointment. And almost every one of them has also said, "That wasn't as scary as I thought it would be."
The hardest part of therapy is making the decision to try it. Everything after that gets easier.
Before the Session
When you book through Rula, you'll fill out some basic intake paperwork, things like your contact information, insurance details, and a brief overview of what's bringing you to therapy. This helps me get a general sense of where you're coming from before we even meet.
You don't need to prepare anything special. You don't need to have a speech ready or know exactly what you want to talk about. Just show up as you are.
What the First Session Looks Like
Your first session is 50 minutes, just like every session after it. We'll meet via secure, HIPAA-compliant telehealth, so you can be anywhere in California that feels comfortable and private.
Here's roughly how it goes:
The first few minutes are just about settling in. I'll introduce myself, explain how therapy works with me, and make sure you feel comfortable. Think of it as a conversation, not an interview.
The middle portion is where I'll ask you some questions about what's been going on, what brought you to therapy, and what you're hoping to get out of it. There are no wrong answers. If you don't know what you want yet, that's perfectly fine. Sometimes "I just know something needs to change" is the best starting point there is.
Toward the end, we'll talk about what comes next, whether you'd like to continue, how often we might meet, and what our general focus might be. Nothing is set in stone, and everything is flexible.
What I Won't Do
I think it's just as important to know what your first session won't be:
- I won't push you to share anything you're not ready to share
- I won't diagnose you on the spot or make you feel like a case study
- I won't give you homework or a five-step plan in the first meeting
- I won't judge you for anything you say, feel, or have experienced
Your first session is about building trust. That's it. Everything else comes later, when you're ready.
It's Also an Interview for You
Here's something people don't always realize: the first session is just as much for you to evaluate me as it is for me to get to know you. Therapy only works when you feel safe with your therapist. If something about our session doesn't feel right, that's okay. I'd rather you find the right fit than stick with something that doesn't feel good.
You Don't Have to Have It All Figured Out
If you're waiting until you "know what to say" or until things get "bad enough" to start therapy, I want to gently challenge that. You don't need to be in crisis to benefit from having someone in your corner. And you definitely don't need to have all the answers before you walk through the door.
Just showing up is enough. We'll figure the rest out together.
Ready to take that first step? Book consultation and let's just talk. No pressure, no commitment.