What to Expect in Your First Therapy Session: A Blend of CBT, EMDR, and Positive Psychology

Sonnet Daymont, LMFT therapist in South Pasadena

What to Expect in Your First Therapy Session

Starting therapy can be both exciting and intimidating, whether you’re seeking help for trauma, anxiety, ADHD, or personal growth. Your first session is an important step toward healing.

If you choose to work with me, Sonnet Daymont, a therapist specializing in Cognitive Behavioral Therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), and Positive Psychology, you’ll experience a multi-faceted approach designed to promote lasting positive change.

In this article, I’ll guide you through what to expect in your first therapy session, how these methods work together, how to manage common anxieties, and the key differences between in-person and Telehealth therapy.

Typical Structure of an Initial Therapy Session

The first session is crucial in setting the foundation for your therapy journey. While every therapist and client is different, here’s what a typical session might look like when combining CBT, EMDR, and Positive Psychology:

Introduction and Rapport Building

The beginning of any therapy session typically focuses on building rapport and making you feel comfortable. In our first session, I will introduce myself, explain my approach, and set expectations for how therapy will unfold between us. The goal is to establish a trusting, collaborative relationship so you feel at ease in sharing your thoughts, feelings, and experiences, and to clarify exactly what issues you would like to target. I’ll be observing your body language, comfort in my office as time passes and assessing your learning styles so that I can provide you with information in a style that is easily absorbed by you. My office is private, you are welcome to turn off all technology as you enter, and focus on the present. 

Discussing Your Concerns and Goals

I will ask you to share the reasons you’re seeking therapy. This is a time to discuss your struggles, whether they’re related to trauma, challenging relationships in your life, negative thinking patterns, or personal growth goals you haven’t be able to obtain. Be prepared to talk about your symptoms, challenges, and what you hope to achieve through therapy. Whether it’s overcoming trauma, navigating anxiety, or improving your well-being, setting clear goals helps shape the direction of your treatment.

Explaining the Therapeutic Approaches

Since I use a blend of CBT, EMDR, and Positive Psychology, I will spend some time explaining how these methods work and why they’re being used together. Here’s a brief overview of each:

CBT (Cognitive Behavioral Therapy): CBT helps you identify and challenge negative thought patterns and behaviors. It’s structured and goal-oriented, aimed at improving your thinking and behavior.

EMDR (Eye Movement Desensitization and Reprocessing): EMDR is particularly effective for trauma and PTSD. It helps process distressing memories by using bilateral stimulation (such as eye movements) to reframe traumatic experiences. 

Positive Psychology: This approach focuses on building strengths and cultivating positive emotions. It emphasizes resilience, happiness, and fulfillment rather than just addressing problems.

I will also explain how they plan to integrate these approaches into your treatment plan. For example, they might use CBT to help you manage unhelpful thoughts, EMDR to process past trauma, and Positive Psychology to enhance your overall well-being and resilience.

Assessment and Exploration

I will ask you to complete some initial assessments or questionnaires. If you would prefer to have more privacy and complete your full intake in the office with me, that is fine - but note that you will lose time that could go towards your treatment. If you are concerned about cybersecurity and privacy and prefer in person to the paperwork, that is fine. You are welcome to prioritize your privacy in our work together.

I am happy to make sure things are as private as therapy used to be before online companies became the norm with you. Completing the initial questions either online, or in person, allows me to better understand your symptoms and the areas that need focus. For EMDR, we will discuss specific past events or traumas that you want to work through, while Positive Psychology may involve exploring your values, strengths, and what brings you joy and fulfillment. CBT will feel more like puppy training, and we will learn about mindfulness and thinking distortions.

Addressing Common Anxieties Before Your First Session

It’s normal to feel a little nervous before your first therapy session. You might have some of these common anxieties:

• Fear of being judged: Therapy with me is a safe, non-judgmental space. I am there to listen and help, not to pass judgment on you. I became a therapist after being a client myself.

• Not knowing what to expect: It can be unsettling if you’re not sure what will happen in your first session. Remember that I will guide you through the process and explain everything as you go. I have water, snacks, and a serene, relaxing space to enhance comfort. You can also take a break and use the restroom if you need to.

• Vulnerability: It’s natural to feel nervous about sharing your emotions or personal history. Keep in mind that vulnerability is a key part of the therapeutic process, and I am trained to help you navigate these feelings with care and respect. In person therapy can offer you a chance to get to know be better, as you’re able to observe my body language, and look around the the space I have created, and the books in my professional library.

• Uncertainty about the process: If you're unsure how CBT, EMDR, and Positive Psychology work together, don't hesitate to ask me for clarification. I’ll be happy to answer your questions and ensure you feel comfortable with the process.

Acknowledge these feelings, but remember that therapy is a journey, and it’s okay to feel uncertain in the beginning. I am there to support you and guide you through every step. If you feel especially nervous about the process, I would advise utilizing in person sessions.

Setting Realistic Expectations for Your First Session

Your first session is just the beginning of your therapeutic journey, and it’s essential to set realistic expectations:

• It may feel a bit like an introduction: In your first session, your I will focus more on getting to know you, understanding your challenges, and explaining how therapy will work. The real work begins in subsequent sessions.

• Therapy takes time: Change doesn’t happen overnight. It may take several sessions before you begin to feel significant shifts in your mindset or emotional well-being. Be patient with yourself and the process. There are different modalities of therapy and I will do my best to work collaboratively with you to find what works best for you so that the process moves as quickly as possible. CBT and EMDR tend to be more short term therapies, ranging from 8-25 sessions. Some people have a longer set of issues they want to work on with a therapist. We will collaboratively discuss your treatment plan and what I am able to offer in the amount of time you can afford to work with me. 

• Expect some discomfort: It’s common for clients to experience some discomfort as they confront difficult emotions, thoughts, or memories. This is part of the healing process. I will support you and ensure you feel safe while doing this work and we will learn about ways to handle difficult emotions in person together, in real time as that happens. 

• Trust the process: Whether you’re doing CBT, EMDR, or engaging in Positive Psychology exercises, it’s important to trust the therapeutic process. While you may not see immediate results, each session is an important step forward. Part of building trust with a person, or process is to feel informed - so I will answer any questions you have a provide you with access to the sources of information I use in your treatment. I often recommend books and studies to review to my clients.

In-Person vs. Telehealth Therapy: Key Differences in a First Session

In recent years, Telehealth therapy has become increasingly popular, offering flexibility and convenience for those who can’t attend in-person sessions. But how does Telehealth differ from in-person therapy during your first session?

In-Person Therapy

• Physical Environment: In-person therapy takes place in a therapist’s office, typically designed to be calm, private, and free of distractions. You’ll have face-to-face interaction with me, which can foster a stronger sense of connection. You can see my professional library, and a representation of who I am as a person in that space, in real time we can utilize tools, books, research and activities in a better way than is possible online.

• Non-Verbal Cues: Together, we can observe body language, facial expressions, and physical posture more easily in person, which can provide additional insights into your emotional state, and you can have the same level of insight into mine, which can help us build trust, making the process move more quickly.

• Feeling of Presence: The physical presence of being in the same room with me may feel more grounding, especially if you’re someone who benefits from being physically in the same space as your friends, family and pets.

• Therapy Dog Present: I have a trained, certified therapy dog present. Mobius (and myself, for that matter) have worked with every type of trauma survivor imaginable and he is trained to read human body language and provide comfort or space, when needed. Having him in the room is calming and although your therapist is trained not to physically touch you if you need a hug, Mobius is trained to get close to you, and even sit on your lap, if you’d like.

• Privacy: Although I have purchased the most secure tele-therapy platform available, I have also purchased cyber security insurance. That is because there is no guarantee that any technology company is 100% safe. Everyone is insured, and we all do our best to keep electronic records secure - but the fact is, in person therapy is the best for building trust, rapport, and privacy.

Telehealth Therapy

• Convenience and Accessibility: With Telehealth, you can attend your session from the comfort of your own home, which eliminates travel time and can be more convenient for busy schedules.

• Privacy Concerns: The biggest concern with Telehealth is ensuring you have a private, quiet space for the session. Confidentiality is key, so it’s essential to ensure you're in a space where no one can overhear your conversation. I can not promise complete privacy, but I can ensure you I have purchased the most secure portal available to private practice therapists, to do my best to protect your information. I have done the most I can to protect your information, but that said - I am insured for hacking and privacy issues for a reason. Cyber security insurance protects me and my business, not your information. 

• Technology Issues: While my Telehealth platform is the most expensive available, as secure as possible, and reliable, there can sometimes be technical glitches—poor internet connections or sound issues—that may interrupt the session. I am accustom to handling those challenges, and worse case, we can talk on the phone.

• Distance and Connection: Although you can still build a therapeutic relationship online, I feel that in-person interactions are more intimate. However, many clients find Telehealth to be just as effective once they become comfortable with the format.

• Self-trust and Independence: Some clients report that doing therapy online from the comfort of their home is empowering and allows them to build trust in themselves and their ability to take charge of their space, their time and their commute.

If you were to ask what I prefer as a client - I would say in person therapy for privacy and trust reasons, I feel it is a faster, more secure way to do therapy. If you were to ask what I prefer as a therapist - I would again say, in person therapy. 

All of that said, it is a personal decision what you prefer, in terms of telehealth or in person therapy, and for that reason, I offer both types of therapy in my private practice.

Final Thoughts: The Journey Ahead

Your first therapy session will likely be an informative and introspective experience. While it may take some time to fully dive into the techniques of CBT, EMDR, and Positive Psychology, this first session sets the stage for healing and growth. Don’t worry if you don’t have all the answers right away—therapy is a process that unfolds over time.

Whether you’re attending in person or using telehealth, the most important thing is to show up, be open, and trust your therapist to guide you. Remember that therapy is a safe, supportive space where you can begin your journey toward emotional well-being, resilience, and personal growth.