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Deciding to see a therapist can feel like a huge step. For some people, it’s an exciting decision filled with hope – finally, a safe space to talk through what’s been on their mind. For others, it feels nerve-wracking, almost like stepping into unknown territory.
Questions often arise: What will happen in my first session? What do I say? How do I address my therapist? Do I need to prepare? What if I don’t feel comfortable with my therapist?
If these thoughts sound familiar, you’re not alone. Most people feel a mix of curiosity and nervousness before starting therapy, and that’s completely natural. The good news? The first session – commonly called an intake assessment is designed to ease you in, not overwhelm you.
In this blog, I’ll walk you through what happens in an assessment session, how to approach your therapist, when and how to decide if your therapist is the right fit, what rules govern therapy in the UAE, and why even “awkward” moments (like silence) can be part of the process. By the end, you’ll hopefully have a clear roadmap of what to expect and how to get the most out of therapy. For a deeper understanding of your mental health, you can start with a Psychological Assessment, which helps identify key areas to focus on during therapy.
Your first session with a therapist in the UAE – or anywhere in the world – is usually called an intake or initial assessment. It’s less about “jumping into solutions” and more about setting the stage.
Think of it like a doctor’s visit: before prescribing any medication, a doctor asks questions about your symptoms, medical history, and lifestyle. Similarly, your therapist needs to understand your story before they can tailor therapy to you.
An intake session typically involves:
Most intakes take up the entire session, which in the UAE is usually 50 minutes. You might not leave with solutions right away, and that’s normal. The goal is for your therapist to get a holistic picture of your life.
Almost every intake begins with some variation of this question. It may feel broad, but that’s intentional. Therapy is an open space, and starting broad allows you to choose the direction. Some people dive into a specific event: “I just went through a breakup and I can’t cope.” Others speak more generally: “I’ve been feeling anxious for a long time, but I don’t know why.”
There’s no “wrong” answer here. Whether you come in with a detailed story or just a vague sense of unease, your therapist is trained to help you make sense of it. If anxiety is one of your primary concerns, the Anxiety Disorders service can offer more specialized support.
The Types of Questions You Might Hear
After the opening question, your therapist will likely guide the conversation with open-ended prompts. Some areas they may explore include:
These aren’t meant to feel like an interrogation. They’re more like puzzle pieces. The more pieces the therapist has, the clearer the picture of your mental health becomes. If work-related stress is a major part of your experience, the Workplace Wellness service can help you navigate work-related stressors.
This is a surprisingly common source of anxiety for new clients. “Do I call them Dr.? Do I shake their hand? Do I ask how they’re doing?”
Here’s the truth: you can greet your therapist however you feel most comfortable. Some clients use formal titles (“Dr.,” “Mr.,” “Ms.”), others go with first names. Both are perfectly fine.
When it comes to small talk, keep it simple. A “hello” or “how are you?” is enough. Remember: therapy is not about your therapist’s life – it’s about yours. While that imbalance can feel awkward at first, it exists for a reason. Unlike other spaces in life (work, home, friendships), therapy is the one place that’s designed to be 100% about you.
Here’s an important distinction:
Therapy is a relationship, and like any relationship, sometimes you just don’t “click.” That doesn’t mean you or the therapist did anything wrong – it just means the fit isn’t right.
But don’t judge too soon. The first session is all about information gathering, not deep therapeutic work. Even the second session may still feel like an extension of the intake. Research shows that clients often notice a sense of change around the fifth or sixth session, even if they can’t put it into words yet. More noticeable progress tends to appear around sessions 12–20 (depending on your situation).
So, give it about five sessions before you decide whether your therapist is a good fit. If you still feel no change, it may be time to try someone new.
Do you need to prepare before your session? Not necessarily. Most people already carry their “presenting problem” in mind – whether it’s anxiety, depression, burnout, or something else. That’s enough.
That said, some people find it helpful to jot down notes before their session. It could be a list of symptoms, a specific event, or even a simple statement like “I just don’t feel like myself.”
In ongoing therapy, preparation might look different depending on your therapist’s approach. Some assign exercises or reflection tasks between sessions. Others keep it free-flowing. Both approaches are valid. For those preparing for specialized issues like Eating Disorders, it’s helpful to write down specific triggers or patterns.
“But What If I Have Nothing to Talk About?”
Believe it or not, this can be one of the most valuable sessions.
When your conscious mind has no pressing issues to raise, it creates space for your unconscious to surface. Often, deeper and more repressed feelings emerge in these moments. A skilled therapist can help you uncover them.
So if you ever feel like you have “nothing to say,” don’t cancel. Show up. That might be the day something meaningful rises to the surface.
The Timeline of Change
People often ask: When will I start feeling better?
It depends on the therapy model and your personal circumstances. But research gives us a general idea:
This doesn’t mean every session will feel groundbreaking. Therapy is often slow and steady. Progress sometimes looks like learning to tolerate uncomfortable feelings rather than “fixing” them immediately.
Therapy may feel like a relaxed conversation, but it’s guided by important rules designed to keep you safe.
Confidentiality
Everything you share is confidential; except in a few very specific cases:
Even then, therapists share only the minimum necessary information with the right people. Confidentiality is the cornerstone of therapy, and it exists to build trust.
Boundaries Around Therapist’s Personal Life
Your therapist is not your friend, and that’s intentional. By keeping their personal life private, they ensure the focus stays on you. Occasionally, a therapist may share a small personal detail if it benefits you (“I’ve felt lonely too, and I understand how painful it can be”), but that’s the exception, not the rule.
Contact Outside Sessions
It’s perfectly fine to contact your therapist for scheduling, rescheduling, or billing. But don’t expect therapy over WhatsApp or late-night phone calls.
If you’re in immediate danger, call 999 or go to the hospital.
If it feels urgent but not life-threatening, write it down or book an earlier appointment. Sometimes waiting teaches your brain that not every worry requires instant action – a powerful lesson in managing anxiety.
Running Into Your Therapist in Public
If you see your therapist at the mall or in a café, it’s your choice whether to greet them. Most therapists won’t initiate, to protect your privacy. If you wave or say hello, they’ll respond. If not, they’ll simply move on. Either way, there’s no judgment.
Why Boundaries Matter
Some clients wonder why therapists set such clear boundaries around contact, personal sharing, and session limits. The answer is simple: boundaries protect both you and the therapist.
Boundaries also model healthy relationships. Many clients struggle with blurred boundaries in their personal lives such as by taking on too much, saying “yes” when they mean “no,” or overextending themselves. By maintaining clear limits, therapists show what a balanced, respectful relationship looks like.
This is another common worry. You might think, If I feel uncomfortable, does that mean therapy isn’t working? Not necessarily.
In fact, therapy often brings discomfort. Talking about painful memories, fears, or habits can feel vulnerable. Sometimes sessions leave you feeling worse before you feel better. That doesn’t mean it’s failing, it means you’re doing the hard work of healing.
Of course, there’s a difference between healthy discomfort and feeling unsafe. If your therapist consistently leaves you feeling judged, dismissed, or unheard, that’s a red flag. Otherwise, lean into the discomfort – it’s often where growth happens.
Often, if you have experienced difficult and/or traumatic life events, for example PTSD AND COMPLEX TRAUMA it can feel daunting to talk about these in therapy. That is completely normal and understandable. You and your therapist will explore things at a pace that feels safe and appropriate for you.
Your first therapy session in the UAE (or anywhere) is not about instant solutions. It’s about building the foundation for meaningful work. You’ll go over confidentiality, answer open-ended questions, and begin exploring why you’re seeking therapy. You may not leave with answers, but you’ll leave with a starting point.
The most important thing to remember is this: therapy is your space. Greet your therapist however you like, bring whatever is on your mind (or nothing at all), and allow yourself to settle into the process. Give it a few sessions before deciding whether your therapist is the right fit.
Therapy isn’t always comfortable, and it isn’t always fast. But it’s one of the few spaces in life dedicated entirely to you – your thoughts, your feelings, your healing.
At Sage we offer support for all areas of difficulties, including specific challenges like Grief and Bereavement Support or Addiction Therapy.
If you have any questions or wish to book an appointment with our expert psychiatrists, psychologists, and therapists in Dubai, Sage Clinics offers trusted online and in-person therapy, counselling, and mental health care across the UAE. For support or bookings, contact us at +971 4 575 5684 or appointments@sage-clinics.com.
Written by: Mina Shafik
