What to Expect in Your First Psychology Session (and How to Prepare)

Quick answer: Your first psychology session is mostly a relaxed conversation. The psychologist gets to know you, asks about your history and what has brought you in, explains how they work and how confidentiality applies, and helps you set some goals. You do not need to prepare a speech or talk about your childhood unless it feels relevant — turning up is the hardest part.

Key takeaways

The first session is an intake and getting-to-know-you conversation, not a test.
Your psychologist will explain confidentiality, their approach and what happens next.
You do not need to rehearse anything — jotting down a few concerns is plenty.
Standard sessions usually run 50 to 60 minutes.
A GP Mental Health Treatment Plan gives you Medicare rebates for up to 10 sessions a year.
It is completely okay to switch psychologists if it is not the right fit.

What actually happens in a first psychology session

If you are picturing a couch and probing questions about your dreams, you can relax. A first psychology session is mostly a conversation. Your psychologist will spend it getting an understanding of your history and background, and what has prompted you to seek support (Australian Psychological Society, 2025).

In practice, that usually looks like a few things. Your psychologist may ask questions about your life — such as your family, general health and what is happening for you right now — and may ask you to fill out a short questionnaire or two (Australian Psychological Society, 2025). They will ask, in plain terms, why you have come in and what you are hoping to change (Healthdirect, 2024).

They will also explain how they work. This includes what to expect from the course of treatment, how confidentiality applies, and the modes of treatment available such as in person or telehealth (Australian Psychological Society, 2025). If they mention a particular approach — for example cognitive behavioural therapy (CBT) — it is perfectly fine to ask them to explain what that will look like for you. Towards the end, you will usually review what you have covered and agree on some early goals and a plan for the sessions ahead (Healthdirect, 2024).

You don't need to prepare a speech (or talk about your childhood)

One of the most common first-session worries is What am I supposed to say? Here is the reassuring truth: you do not need a polished presentation, and you do not need to dredge up your childhood unless it feels relevant to you. Simply reflecting on what you would like to be different, and writing down a few points, is enough preparation (Australian Psychological Society, 2025).

Your psychologist is trained to make the process as smooth and comfortable as possible, and they know that turning up to a first appointment can feel nerve-wracking (Australian Psychological Society, 2025). You lead the pace. If a topic feels too raw to go into on day one, you can say so — a good therapeutic relationship is built on feeling safe, not on covering everything at once. There are no wrong answers, and it is genuinely okay to say, “I’m not sure where to start.”

How to prepare for your first session

A little preparation can help you feel more settled walking in. None of it is compulsory — think of it as optional support, not homework.

Jot down your main concerns. A few bullet points about what has been happening and what you would like help with keeps you from going blank on the day (Australian Psychological Society, 2025).
Think about your goals. A useful prompt is: if the problem was solved overnight, what would you notice was different about how you think, feel or behave? (Australian Psychological Society, 2025).
Write down questions to ask. For example: How do you usually work? How many sessions might I need? What are your fees? You can also ask about privacy and confidentiality (Australian Psychological Society, 2025).
Allow time for forms. You will usually complete intake and consent forms — some clinics email these ahead, others ask you to arrive a little early (Australian Psychological Society, 2025).
For telehealth, test your link early. Check your camera, microphone and internet a few minutes beforehand, and find a private, quiet spot where you will not be interrupted.

Confidentiality — and its limits

What you share with a psychologist is confidential. Under Australian law and professional ethics, your psychologist has a responsibility to keep your information and their notes private (Healthdirect, 2024). Your psychologist should explain how this works at the start, and you are welcome to ask them about it (Healthdirect, 2024).

There are a small number of legal exceptions where a psychologist may need to share information, including:

When you, or someone else, is thought to be at serious risk of harm.
When the law requires it — for example, a court subpoena.
When you give consent to share information (for instance, a brief report back to your referring GP).

These limits exist to keep people safe, and your psychologist will talk you through them openly. If anything about privacy is unclear, ask — it is a normal and sensible question.

How long sessions run and how many you might need

A standard psychology session usually runs about 50 to 60 minutes. There is no fixed number of sessions that suits everyone — it depends on what you are working on, your goals and how you are progressing. Some people feel real benefit from a handful of sessions, while others prefer longer-term support.

It is common to leave the first session with a rough plan rather than a fixed count. Your psychologist will review your progress with you along the way and adjust as needed (Healthdirect, 2024). If you are wondering whether a psychologist is even the right kind of professional for your situation, our guide comparing a psychologist, psychiatrist and counsellor can help you decide.

How Medicare, Mental Health Treatment Plans and costs work

Seeing a psychologist in Australia does not have to mean paying the full fee out of pocket. If you have a diagnosed mental health condition, such as anxiety or depression, your GP can prepare a Mental Health Treatment Plan — a referral that unlocks Medicare rebates (Healthdirect, 2024).

With a plan in place, Medicare subsidises up to 10 individual sessions per calendar year. Your GP usually refers you for an initial six sessions, then reviews how you are going before referring you for the remaining sessions (Healthdirect, 2024). Medicare covers a set rebate toward each session rather than the whole fee, so there may still be a gap payment depending on the psychologist’s fees (Healthdirect, 2024). You can read more in our guide to the Mental Health Care Plan in Melbourne.

At The Talk Shop, low-cost sessions are available from $50, and bulk billing is offered for eligible concession card holders, under-18s and people experiencing financial hardship. If cost is a worry, it is worth raising when you get in touch so we can talk through the options.

It's okay to change psychologists if it's not the right fit

Feeling comfortable with your psychologist matters — arguably more than any particular technique. It is important to find someone you click with, and while some people find the right fit first time, for others it can take a few tries (Beyond Blue, 2025). That is normal, and it is not a reflection on you.

If, after a session or two, it does not feel like the right match, you are absolutely allowed to try someone else. People change psychologists for all sorts of practical and personal reasons, and doing so is a completely reasonable part of looking after your mental health. The main thing is to persevere and not let one underwhelming experience put you off getting support (Beyond Blue, 2025). If you would like help finding a psychologist who suits you, our friendly team is happy to talk it through.

If you are ever in crisis or thinking about suicide or self-harm, please reach out for immediate support: Lifeline on 13 11 14 or Beyond Blue on 1300 22 4636, both available 24/7.

Frequently asked questions

What happens in your first psychology session?

The first session is mainly a conversation where the psychologist gets to know you, asks about your history and what brought you in, and explains how they work and how confidentiality applies. You will usually complete some intake forms and agree on early goals. It is an intake and getting-to-know-you appointment, not a test.

What should I say in my first therapy session?

There is no script to follow. It helps to jot down a few concerns beforehand and what you would like to change, but you do not need a rehearsed speech. Saying “I’m not sure where to start” is a perfectly fine way to begin, and your psychologist will guide the conversation.

How long is a psychology session and how many will I need?

Standard sessions usually run 50 to 60 minutes. The number of sessions varies from person to person depending on your goals and progress — some people benefit from a few, others prefer longer-term support. Your psychologist will review this with you rather than set a fixed number upfront.

Is what I tell my psychologist confidential?

Yes. Under Australian law and professional ethics your information is kept confidential, with a few exceptions — mainly if you or someone else is at serious risk of harm, if the law requires disclosure, or if you give consent to share. Your psychologist will explain these limits at the start.

Do I need a referral to see a psychologist in Australia?

You can book directly with a psychologist without a referral. However, to claim Medicare rebates you need a Mental Health Treatment Plan from your GP, which provides subsidised access to up to 10 sessions per calendar year.

References

Australian Psychological Society. (2025). What can I expect in the first session? APS. https://psychology.org.au/psychology/about-psychology/seeing-a-psychologist-faqs/what-can-i-expect-in-the-first-session

Australian Psychological Society. (2025). How do I prepare for the first session? APS. https://psychology.org.au/psychology/about-psychology/seeing-a-psychologist-faqs/how-do-i-prepare-for-the-first-session

Healthdirect. (2024). Psychiatrists and psychologists. Healthdirect Australia. https://www.healthdirect.gov.au/psychiatrists-and-psychologists

Healthdirect. (2024). Mental health treatment plan. Healthdirect Australia. https://www.healthdirect.gov.au/mental-health-treatment-plan

Beyond Blue. (2025). Find a mental health professional. Beyond Blue. https://www.beyondblue.org.au/get-support/find-a-mental-health-professional

Book your first session with The Talk Shop

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