Finding the Right Fit: What to Expect in Your First Session
Starting therapy isn’t just about finding a name on a list — it’s about finding someone you feel comfortable with. Someone who understands your story and makes the first step feel a little lighter. It’s normal to wonder if therapy will feel safe, or what to expect in that very first session. Here’s what can help you find the right fit, and a glimpse of what it feels like to begin.
What “Fit” Really Means
The right therapist isn’t about finding the most impressive résumé or the perfect title. It’s about how you feel when you’re with them. Do you feel safe? Do you feel heard? Do you notice yourself relaxing, even just a little?
“Fit” can show up in different ways:
A therapist’s style — some people want someone gentle; others prefer a direct approach.
Areas of focus — like anxiety, grief, trauma, or life transitions.
Practical details — location, availability, whether they offer virtual sessions.
When the fit is there, you’ll feel it in your body: sessions feel like a space you can exhale.
Signs It Might Not Be the Right Fit
Sometimes it takes a session or two to realize a connection isn’t quite there. That doesn’t mean therapy isn’t for you — it just means you haven’t found the person who feels right yet.
You may want to try someone else if you:
Feel judged or misunderstood.
Leave sessions feeling more tense, not less.
Notice that the approach doesn’t match what you need.
It’s always okay to switch therapists. Therapy is about you — not about sticking it out in a relationship that doesn’t feel right.
What Happens in a First Session
Walking into a first session often feels like the hardest step. You don’t need to prepare a script or share your whole life story all at once.
Most first conversations focus on:
Getting to know each other.
Talking about what brings you in.
Exploring what you hope to get out of therapy.
Setting up boundaries and expectations together.
It’s not about “fixing” everything in one meeting — it’s about creating a foundation of safety and trust.
Taking the Next Step
After a first session, many people pause and reflect: Did this feel like a safe place? Did I feel seen? If yes, that’s a sign you may have found your fit. If not, it’s okay to keep looking.
Therapy isn’t about perfection — it’s about connection. And finding the right person is part of the process.
If you’re curious about starting therapy, our team at Lodestone Psychology is here to help you find your fit.
In-person in Calgary
Virtual across Alberta
