What to Expect from Your First CBT Session
The bit nobody talks about
You’ve made the call. Booked the appointment. And now you’re sitting in your car outside the clinic, wondering if you should just drive home.
I see it all the time. After 13 years of doing this, I can tell you that almost everyone feels the same way before their first session. Nervous. Sceptical. A bit embarrassed. Some people reschedule three times before they actually walk through the door.
That’s completely normal. And if it helps, the reality of a first CBT session is far less dramatic than whatever you’re imagining.
There’s no couch
Let’s get the Hollywood version out of the way. You won’t be lying down. I won’t be sitting behind you taking notes on a clipboard. Nobody is going to ask you to talk about your childhood for an hour while staring at the ceiling.
CBT is nothing like that.
The room at In Motion Clinics is two chairs, a window, and a conversation. It’s clean, quiet, and private. There’s free parking right outside. You walk in, sit down, and we talk.
What actually happens
The first session is about understanding where you are right now. I’ll ask you some questions, but they’re practical ones, not invasive.
What brought you here? Not your life story. Just the thing that made you pick up the phone. Maybe it’s anxiety that’s got worse over the past year. Maybe it’s a low mood that won’t shift. Maybe someone close to you suggested it and you figured you’d give it a go.
How is it affecting your daily life? This helps me understand what we’re working with. Are you avoiding situations? Struggling to sleep? Finding it hard to concentrate at work? The specifics matter because they shape what we’ll actually do in therapy.
What have you tried before? Some people arrive having never spoken to anyone about their mental health. Others have been through the NHS system, tried medication, seen counsellors. All of that context is useful.
What do you want to get out of this? Not a vague “I want to feel better.” Something concrete. “I want to be able to drive on the motorway without having a panic attack.” “I want to stop waking up at 3am with racing thoughts.” Goals give us something to measure progress against.
I’ll explain how CBT works
Once I understand your situation, I’ll explain how CBT might help. In plain English, not textbook language.
The basic idea is this: the way you think affects the way you feel, and the way you feel affects what you do. When those thought patterns get stuck in unhelpful loops, everything starts to spiral. CBT gives you tools to interrupt those loops.
I’ll be honest about what CBT can and can’t do. It’s not magic. It requires effort between sessions. But for the conditions I treat, it has more research behind it than any other form of talking therapy.
You won’t have to share everything in session one
This matters. Some people worry they’ll need to bare their soul from minute one. You don’t. The first session is a starting point. Trust takes time to build, and I’m not going to rush you.
If there are things you’re not ready to talk about yet, that’s fine. We’ll get there when you’re ready. The first session is as much about you deciding whether this feels right as it is about me understanding your situation.
You’ll leave with something practical
I don’t do sessions where we just talk and then say “see you next week.” Even in the first session, I’ll usually give you something to take away. It might be a simple thought record to fill in during the week, or a breathing technique for managing anxiety, or just an observation to pay attention to.
CBT is active. You’re not a passive participant. The work you do between sessions is just as important as what happens in the room.
How long does it take?
The first session is 50-60 minutes. After that, I’ll give you my honest assessment of whether CBT is the right approach for what you’re dealing with, roughly how many sessions I think you’ll need, and what the plan looks like.
For straightforward anxiety or mild depression, 6-8 sessions is typical. More complex issues like PTSD or eating disorders usually need 12-20 sessions. I’ll never keep you coming longer than necessary.
The practical bits
Sessions cost £60. I offer concessions for military veterans, serving personnel, and blue light workers. There’s no charge for the initial 15-minute phone consultation. That’s just a quick chat to make sure I’m the right person for what you need.
The clinic is at In Motion Clinics, 137 Long Lane, Upton, Chester, CH2 1JF. Free parking. Easy to find.
Still on the fence?
Most people put off therapy for months. Sometimes years. The fact that you’re reading this page means something has shifted. You don’t need to have it all figured out before you book. That’s literally my job.
Give me a call on 07469 870 295 or send a message through the contact page. The first conversation is free, and there’s no obligation to book anything after it.
The worst that can happen is you spend 15 minutes on the phone and decide it’s not for you. The best that can happen is you start getting your life back.