Deciding to try therapy can bring up a lot of questions. You may be wondering what it will be like to talk with someone you have not met before, what you will be asked, or whether you will know what to say. It is very normal to feel uncertain. This is a straightforward guide to what a first individual therapy session at Inner Space is likely to involve. Relationship therapy and sessions for children or young people can be structured differently.
Before your first session
The first step is a free 15-minute introductory call. It is a chance to ask practical questions, get a sense of whether Inner Space feels right for you, and talk through what you are looking for. There is no pressure or commitment to continue after the call.
If you decide to book a session through Cliniko, our online booking system, you will receive a confirmation with the appointment details. Sessions in Tunbridge Wells, Mayfield and Crowborough take place in private consulting rooms. Online sessions take place via Zoom, and your therapist will send you a link beforehand.
Please arrive at your appointment time, as there is not usually a waiting area. You do not need to prepare anything special beforehand, have your thoughts neatly organised, or know exactly where to begin. Your therapist will help you find a starting point.
For an online session, it can help to choose a private, comfortable place where you are unlikely to be interrupted. Headphones can be useful if they help you feel more at ease.
What the first session is for
A first session is a chance for you and your therapist to begin getting to know each other, and to start making sense of what has brought you to therapy. You may talk about what has been difficult recently, important experiences in your life, or simply what made you seek support now. Your therapist will ask questions, while making space for what feels most important to you.
You will not be expected to explain everything in one session. It is the beginning of a conversation, at a pace that feels manageable.
What you might feel
It is common to feel nervous before a first session. Some people find that feeling eases once the conversation begins, while others need a little longer to settle. Both are completely fine.
You may also feel relief at having a dedicated space in which someone is listening carefully. Some people leave feeling lighter, while others feel thoughtful or stirred up. There is no right way to feel afterwards. If something significant has begun to be put into words, it can take a little time to settle.
What your therapist is doing
Your therapist will be listening carefully to what matters to you, what has been difficult, and what you hope might change. They will be thinking about how to understand your experience and how they can be helpful, while also paying attention to whether the relationship feels comfortable enough for you to begin building trust.
The relationship between client and therapist matters. You can take time to decide whether the fit feels right for you.
At the end of the session
Towards the end of the session, your therapist will usually ask how it felt and whether you would like to continue. You do not have to decide anything on the spot. If you would like a little time to think, that is absolutely okay. If you would like to book a further session, your therapist will help you arrange this.
Some people find the right therapist straight away. Others prefer to speak with more than one person before deciding. You are welcome to read our therapist profiles and request an introductory call with another therapist if you are unsure. Finding a good fit matters.
A few practical things
- Length: Standard individual sessions are 50 minutes. Relationship therapy may involve a longer session, and children’s sessions may be shorter.
- Frequency: You and your therapist can discuss a rhythm for sessions that feels helpful and realistic for you.
- Confidentiality: What you discuss in sessions is confidential, with a small number of exceptions, such as a risk of serious harm. Your therapist will explain this clearly at the outset.
- Pace: You set the pace. There is no pressure to go further or faster than feels right for you.
If you are not sure it is the right time
People often wonder whether what they are going through is serious enough for therapy. You do not need to be in crisis to benefit from having a space to think. Therapy can be helpful when something is troubling you, when you want to understand yourself better, or when you would simply value support to work something through.
You can find our session fees on the Pricing page. If you would like to find out more first, you can arrange a free 15-minute introductory call with one of our therapists. It is a chance to ask questions and decide whether Inner Space feels right for you, without pressure or commitment.