First Time Seeing a Psychologist in Canberra - What to Expect

Before seeing a psychologist for the first time, it’s common to wonder what actually happens in therapy.

Questions like, what will they ask me? What if I cry? What if I don't know what to say?

These questions are normal. Walking into your first time seeing a psychologist in Canberra or via telehealth anywhere in Australia can feel vulnerable, even scary.

But here's the truth: that first session isn't about having all the answers or saying the "right" things. It's about starting a conversation with someone trained to listen, understand, and help you navigate whatever brought you through the door.

Let's walk through exactly what to expect so you can arrive feeling like you're best equipped to begin receiving support for your mental health.‍

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Before You Arrive: Preparation Makes It Easier

Getting ready for your first psychology appointment in Canberra, or via telehealth video conference, doesn't require much, but a little preparation can help you feel more grounded when the day comes.

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What to bring:

• Your Medicare card (if you have a Mental Health Care Plan)

• Private health insurance details (if applicable)

• Any referral letters or Mental Health Care Plans from your GP

• A list of current medications or medical conditions (if relevant)

• A notepad if you like to take notes or jot down thoughts

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Paperwork you might complete:

• Consent forms and privacy agreements

• A brief questionnaire about your current concerns

• Contact details and emergency information

• Health history or symptom checklists

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Many psychologists, including those offering telehealth psychology services, send these forms ahead of time so you can complete them at home. This means less time on admin during your actual session.

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Timing matters:

• Arrive 5-10 minutes early for in-person sessions to settle in

• For telehealth appointments, log in a few minutes early to test your connection

• Plan for the full session length (typically 50-60 minutes) plus a buffer

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If you're attending in-person sessions at our practice in Bruce, Canberra, give yourself extra time for parking and finding the office on your first visit. ‍

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The First 15 Minutes: Building Comfort and Safety

When you first meet your psychologist, whether on screen or face-to-face, they're focused on one thing: helping you feel comfortable enough to talk openly.

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What happens in those opening minutes:

• Brief introductions and a warm welcome

• An explanation of confidentiality and what it means

• A check-in about how you're feeling about being there

• An overview of how the session will flow

• An opportunity for you to ask any immediate questions

Your psychologist knows this might feel awkward or nerve-wracking. They're not expecting you to have it all figured out. In fact, saying "I'm not really sure where to start" is one of the most common (and perfectly acceptable) ways to begin. ‍

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What Your Psychologist in Canberra Will Ask and Why

The questions in your first psychology appointment aren't designed to catch you out or judge you. They're about understanding your story, your context, and what support would be most helpful for you right now.

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Common areas your psychologist might explore:

Your current concerns

• What prompted you to seek support now?

• How long have you been experiencing these difficulties?

• How are these issues affecting your daily life, relationships, or work?

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Your background and history

• Relevant family history or childhood experiences

• Previous experiences with therapy or mental health support

• Major life events or transitions

• Current support systems and relationships

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Your goals and hopes

• What would you like to be different?

• What does success look like for you?

• Are there specific skills or changes you're hoping for?

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Your wellbeing right now

• Sleep patterns, appetite, energy levels, motivation, daily functioning, and concentration/memory

• Mood fluctuations or persistent feelings

• Any thoughts of self-harm or safety concerns (asked compassionately and professionally)

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Remember, you're in control of what you share. If a question feels too difficult on day one, it's completely okay to say, "I'm not ready to talk about that yet." A good psychologist will respect that boundary.

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‍How Your Care Plan Is Developed Together

One of the most important things that happens in your first session is the beginning of a collaborative care plan. This isn't something done to you - it's created with you.

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What collaborative care planning involves:

• Identifying your main concerns and priorities together

• Discussing which therapeutic approaches might be most helpful. Examples include, Cognitive Behavioural Therapy (CBT), Acceptance Commitment Therapy (ACT), schema therapy, and more.

• Setting realistic, meaningful goals that matter to you

• Agreeing on the frequency and format of sessions (telehealth or in-person)

• Establishing how you'll track progress over time

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Your psychologist might also discuss whether a Mental Health Care Plan (MHCP) through your GP would be beneficial, which can provide Medicare rebates for ongoing sessions. This is a practical conversation about making therapy accessible and sustainable for you.

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‍Common First-Session Concerns Addressed

Let's tackle some worries that nearly everyone has before their first time seeing a psychologist:

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"What if I cry?"
Crying is welcome and common. Your psychologist has tissues ready and won't be fazed. There's no pressure to hold it together.

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"What if I don't know what to say?"
Your psychologist is trained to guide conversations. Silence is okay. Saying "I don't know" is okay. Starting with "I just know something needs to change" is enough.

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"Will they think my problems aren't serious enough?"
No. If something matters to you and affects your wellbeing, it's worth addressing. There's no minimum threshold of suffering required to deserve support.

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"What if we don't click?"
Therapeutic rapport matters, and it's okay if the first psychologist you meet isn't the right fit. Psychologists understand this and can help you find someone who suits you better.

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"Will everything I say be confidential?"
Yes, with very few exceptions (risk of harm to yourself or others, or if legally required to disclose). Your psychologist will explain the limits of confidentiality clearly.

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"Do I have to commit to ongoing sessions?"
No. While therapy typically works best over time, you're not locked in. After the first session, you and your psychologist can discuss what makes sense for you.

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What if I don’t want to talk about my trauma or deeply personal things?

That’s okay. You are always in control of what you share and when. A psychologist won’t push you to talk about anything before you’re ready. Therapy can start with the present, with what’s been difficult lately, or with getting to know each other. Going at your pace is part of the process.  

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Will my psychologist judge me?

It’s very understandable to worry about being judged. Psychologists aren’t there to judge you, but to understand your experiences and how they affect you. They’re trained to listen with care and curiosity, and to create a space where you feel safe being yourself.

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‍What Happens After Session One

Your first psychology appointment is just the beginning. Here's what typically follows:

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Immediate next steps:

• Scheduling your next session (if you'd like to continue)

• Receiving any resources, worksheets, or recommendations

• Processing what you've shared and how you're feeling about it

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Between sessions:

• You might notice yourself thinking about what was discussed

• Some people feel relieved, while others feel emotionally tired (both are normal)

• You may want to jot down thoughts or questions for next time

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Building momentum:

• The second and third sessions usually go deeper as trust builds

• You'll start working on specific skills, patterns, or goals

• Progress isn't always linear, and that's expected and okay

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Many clients find that the anticipation before the first session is harder than the session itself. Once you're actually talking with someone who understands and doesn't judge, that knot of anxiety often loosens. ‍

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Your First Psychology Session at Zed3

We understand that your first psychology appointment is a big step. Whether you choose to meet with our psychologists in person at our Bruce location in Canberra or connect via telehealth from anywhere in Australia, we're committed to making that first session as comfortable and helpful as possible.

Our psychologists are experienced in working with people attending their first ever therapy session. We know what it takes to create a safe space where you can be honest about what you're experiencing without fear of judgment.

You don't need to have everything figured out before you walk through the door (or log into your telehealth session). You just need to show up. ‍

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Ready to Take the First Step?

Reach out to us via our contact form and a member of our reception team will be in touch to schedule your first appointment. Contact Us > ‍

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Frequently Asked Questions

How long is a first psychology appointment?
First sessions typically run 50-60 minutes, similar to standard therapy sessions. Some psychologists offer extended initial appointments (75-90 minutes) to allow more time for assessment.

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What should I wear to my first psychology appointment?
Wear whatever makes you feel comfortable. There's no dress code. The focus is on you feeling relaxed.

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Can I bring someone with me to my first session?
You can bring a support person to wait for you, but the session itself is typically one-on-one to maintain confidentiality and create a safe space for you to speak freely. For couples or family concerns, different arrangements apply.

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Will I get a diagnosis in my first session?

Not necessarily. While your psychologist will begin understanding your concerns, formal diagnoses (if needed) often come after a few sessions once they have a fuller picture of your experiences.

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How much does a first psychology appointment cost in Canberra?
Session costs vary, but if you have a Mental Health Care Plan from your GP, you can receive Medicare rebates. Contact us directly for current fees and rebate information.

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What if I feel worse after my first session?
It's common to feel emotionally tired after opening up, especially if you've discussed difficult topics. This usually settles within a day or two. If you're concerned, you can always contact our reception team to check availability for an appointment sooner.

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Do I need to know what's wrong before my first appointment?
No. Many people come to their first psychology appointment knowing something isn't right but unsure of the exact problem. Figuring that out together is part of the process.

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Can I have my first session via telehealth instead of in person?
Absolutely. First sessions work well via telehealth, and many people prefer the comfort of starting from home. You can always switch to in-person sessions later if you prefer.

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To learn more, please visit our Mental Health Services page.