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What to Expect on your First Therapy Session

January 16, 2026 by

For some people the idea of going to therapy and talking to a therapist can be quite the daunting and uncomfortable proposition. The idea of paying a stranger to sit with you and talk about some of the most vulnerable, embarrassing or traumatic parts of your life can be scary or
challenging. Even for me, as a therapist, meeting with a therapist for the first time can be quite the nerve wracking experience. Sometimes the neutrality and objectivity of talking to someone you don’t know can help you move forward and make the changes you want in your life. Here I plan to tell you what you should expect from your first therapy session.

The first thing that you want to keep in mind when it comes to the first session is that you do not have to say everything about you or everything you have experienced in this session. Feel free to take things slow and to share only what you feel comfortable sharing. In a therapist’s mind this is only the start of your therapy journey so feel free to start with what you are comfortable talking about and building a relationship with your therapist. The therapist wants to build a relationship of trust with you in order to make having those difficult conversations easier. Also feel free to ask questions to your therapist about your concerns about the therapy or the journey that you are about to embark on. Remember the therapist wants to get to know you better and he/she will use various different methods to do that. Some of these can be through assessments, surveys or forms that he/she may have you complete prior to the first session. One of the most important things is that you are in control of what is discussed during this session so make the session about what you want to talk about.

First sessions with a therapist can be terrifying to some people and that is totally fine and normal. I hope this has helped ease some of your fears or concerns about the first session. If you still have questions, concerns or feel ready to take the next step and schedule your first session
then feel free to reach out!

Written by Nicholas Pujol, Registered Mental Health Intern #27522

Filed Under: Anxiety, Children counseling, Couples/Marriage, Depression, EMDR Therapy, empower, family counseling, Men's Issues, Men's Mental Health, Mental Health, Narrative Therapy, Psychotherapy, Women's Issues

How to Set Realistic Traditions So the Holidays Do Not Feel Like a Performance

December 23, 2025 by
The holidays often come with a long list of expectations. Decorations, gatherings, gifts, and perfect moments can make the season feel more like something we are supposed to “perform” rather than something we get to enjoy. Many people find themselves moving through the motions without feeling connected to what truly matters.
Several things can contribute to this pressure. Social media shows highly curated versions of the holidays. Family patterns can make us feel obligated to maintain traditions that no longer fit our lives. A natural desire to please others can also lead to doing far more than we have the capacity for.
A healthier holiday season starts with identifying your realistic capacity for this year. Your energy and emotional bandwidth shift depending on what you have been carrying. Ask yourself what feels nourishing, what feels draining, and what you have been doing only out of guilt or habit. Awareness helps you stay grounded and prevents burnout.
Once you start exploring your capacity, let your values guide the traditions you keep. What brings you joy? Even if it’s something small, like having a cup of hot chocolate, can be a great place to start if you’re finding it difficult to brainstorm. If connection is important to you, a small and cozy gathering may feel far more meaningful than a large event. If rest is your priority, simple decorating might be enough. When your choices align with your values and what brings you joy, the season becomes more intentional.
It’s also okay to release traditions that no longer serve you. Letting go can bring up guilt, but traditions are meant to evolve as you do. Communicating your needs gently can help others adjust, but your well-being is still important even if others resist the change.
When you simplify, you create space for presence, connection, and comfort. Doing less does not mean you care less. It means you are choosing a holiday that feels authentic and sustainable. This season, consider asking yourself: What would it look like if I allowed the holidays to be simple and meaningful instead of perfect?

Written by Brittani Garcia, M.A.

Clinical Mental Health Counseling Intern
Cape Coral Therapists
Filed Under: Anxiety, Depression, empower, healing, Inspire, kindness, love, Men's Mental Health, Mental Health, Narrative Therapy, Psychotherapy, Self-Worth, Women Empowerment

Men’s Mental Health: More Than a Mustache

November 7, 2025 by
Every November, Movember invites men to grow mustaches—not for style, but for survival. It’s a visible reminder that men’s health matters, especially their mental and emotional well-being. Beneath the humor lies a sobering reality: too many men are fighting silent battles, smiling through exhaustion, loneliness, and pain that runs far deeper than words can reach.

Research continues to confirm what counselors see daily: men are far less likely to seek mental health support, yet they are far more likely to die by suicide (World Health Organization, 2021). Cultural norms that define masculinity as stoic, unemotional, and self-sufficient often prevent men from reaching out before it’s too late (Mahalik, Burns, & Syzdek, 2007; Seidler, Dawes, Rice, Oliffe, & Dhillon, 2016). That “be tough” script may look strong on the surface, but over time it becomes a cage—trapping emotions men were never meant to carry alone.

As a Christian counselor and pastor, I’ve learned that the enemy’s greatest tactic isn’t always destruction—it’s disconnection. When a man loses his voice, he begins to lose himself. Scripture reminds us, “As iron sharpens iron, so one man sharpens another” (Proverbs 27:17). Healing begins when men stop isolating and start connecting—with God, with others, and with their own emotions. In my practice, I work from an integrative model rooted in Adlerian, Gestalt, CBT, and Person-Centered approaches to name a few (Corey, 2024; Sperry & Sperry, 2020), blended with biblical integration (Tan, 2011; McMinn, 2017). This framework—what I call a Psychopnuemasomatic lens—addresses the whole person: mind, body, and spirit. Healing isn’t just emotional adjustment; it’s spiritual transformation. A man doesn’t just learn to manage stress; he learns to rediscover purpose, reclaim identity, and realign with God’s design for his life.

Movember isn’t just about growing mustaches—it’s about growing awareness, courage, and brotherhood. If you’re struggling with anxiety, depression, shame, or anger, you don’t have to carry it alone. True strength isn’t silence—it’s the courage to speak, to seek help, and to start healing.

If you’re ready to talk, I’m here to listen. You can reach me directly at 941-667-7455, by email at tmluster@seu.edu, or through my counseling page: fortmyerstherapist.com.

Your story matters. Your healing matters. And it’s never too late to reclaim the man God designed you to be.
References
– Corey, G. (2024). Theory and practice of counseling and psychotherapy (11th ed.). Cengage Learning.
– Mahalik, J. R., Burns, S. M., & Syzdek, M. (2007). Masculinity and perceived normative health behaviors as predictors of men’s health behaviors. Social Science & Medicine, 64(11), 2201–2209.
– McMinn, M. R. (2017). Psychology, theology, and spirituality in Christian counseling (2nd ed.). Tyndale House.
– Seidler, Z. E., Dawes, A. J., Rice, S. M., Oliffe, J. L., & Dhillon, H. M. (2016). The role of masculinity in men’s help-seeking for depression: A systematic review. Clinical Psychology Review, 49, 106–118.
– Sperry, L., & Sperry, J. (2020). Case conceptualization: Mastering this competency with ease and confidence (3rd ed.). Routledge.
– Tan, S.-Y. (2011). Counseling and psychotherapy: A Christian perspective. Baker Academic.
– World Health Organization. (2021). Suicide worldwide in 2019: Global health estimates. World Health Organization.
Filed Under: Anxiety, Men's Issues, Men's Mental Health, Mental Health, Psychotherapy