For many people, reaching out to a psychologist is a big step. You might feel nervous, unsure about what will happen, or even wonder if therapy is the right choice for you. That’s completely normal. This post will walk you through what to expect in your first session so you feel more prepared and comfortable.

🌱 1. A Warm Welcome

Your first session is about building a safe, supportive space. You don’t need to bring anything except yourself. Some people like to write down a few notes about what’s been going on for them, but it’s not essential.

🧩 2. Talking Through Your Story

The first session is often a chance for you to share a little about what’s brought you to therapy. You can share as much or as little as you feel ready to. Your psychologist may ask gentle questions to get a clearer picture of your experiences, challenges, and goals.

🎯 3. Setting Goals Together

Every person comes to therapy for different reasons—whether it’s support for trauma, anxiety, grief, or personal growth. In your first session, your psychologist will work with you to set some goals. These goals can change over time, but they give therapy direction and help you track progress.

🔐 4. Confidentiality and Safety

Everything you share in session is confidential. Your psychologist will explain the limits to confidentiality (for example, in cases of risk of harm) so you fully understand how your privacy is protected.

🛠️ 5. Planning Next Steps

At the end of your first appointment, you and your psychologist will discuss a plan moving forward. That might mean scheduling weekly or fortnightly sessions, discussing specific therapy approaches (such as EMDR or CBT), and answering any questions you have about the process.

💡 Final Reassurance

It’s okay if you feel nervous. Many people do. What matters most is that you’ve taken the first step toward support and healing. Therapy is a journey, and the first session is simply the beginning.

✅ Call to Action

If you’re ready to take that first step, you don’t have to do it alone. At MyMHC, we offer compassionate, trauma-informed care via telehealth across Australia

👉 Book your first appointment here

An Important Note About Trauma Therapies

Research suggests that around 70% of people will experience at least one traumatic event in their lifetime, yet only about 25% go on to develop posttraumatic stress disorder (PTSD). This means that while trauma is common, most people have the capacity to recover, especially when the right supports are in place. One of the most important protective factors is emotional support at the time of the event, which can significantly reduce the likelihood of developing long-term difficulties. Studies also show that social support plays a crucial role in how people process trauma and whether it leads to lasting psychological distress*. 

However, many people suffer in silence - never having told anyone about what they have been through.  For these clients, talk therapies like CBT may be beneficial.  It may help them to 'find their voice', have someone witness their pain and acknowledge the impact it has had on their life.  Validating and normalising their responses to an abnormal event is important. It gives them the opportunity to receive the emotional support they possibly didn't get at the time and is an important part of the healing process.

But not everyone can, or wants to, verbalise their traumatic experiences in detail.  Maybe it is far too distressing to think about for long periods, maybe there is a fear losing control, or so many events that it is hard to know where to start.  In these instances, clients may benefit from EMDR therapy, where exposure to trauma memories is done in a targeted way, in small 'bit-size pieces', that can be more tolerable.

The goal of trauma therapy isn’t to erase what’s happened, but to help you feel less distressed by it moving forward. While we can’t undo the past, therapy can reduce the emotional intensity of traumatic memories so they no longer feel overwhelming or intrusive. Recovering from trauma doesn’t mean the events weren’t important - it means they no longer control your present.

Working through trauma takes readiness. No one can be forced to process painful experiences before they feel safe enough to do so and, for many, that begins with building a trusting relationship with their therapist.

People come to trauma therapy because they want relief from the symptoms their past continues to cause, or they want to change unhelpful behaviours in their lives that are causing problems for them or their loved ones. Healing takes courage, and while it may mean feeling some of the pain again, it’s important to remember: the worst part is already over.

 

* Referrences:   

Benjet, C., Bromet, E., Karam, E. G., et al. (2016). The epidemiology of traumatic event exposure worldwide: results from the World Mental Health Survey Consortium. Psychological Medicine, 46(2), 327–343.

Bonanno, G. A., Westphal, M., & Mancini, A. D. (2011). Resilience to loss and potential trauma. Annual Review of Clinical Psychology, 7, 511–535.           

Kessler, R. C., Berglund, P., Demler, O., et al. (2005). Lifetime prevalence and age-of-onset distributions of DSM-IV disorders in the National Comorbidity Survey Replication. Archives of General Psychiatry, 62(6), 593–602.

Ozer, E. J., Best, S. R., Lipsey, T. L., & Weiss, D. S. (2003). Predictors of posttraumatic stress disorder and symptoms in adults: a meta-analysis. Psychological Bulletin, 129(1), 52–73.

For Military Personnel, Emergency Service Workers & Healthcare Professionals

Prevelance of PTSD:

Australian research highlights that both current and ex-serving military personnel, emergency service workers in paid and volunteer positions, and our healthcare professionals face a significantly higher risk of developing post-traumatic stress disorder (PTSD) compared to the general population, primarily due to repeated exposure to traumatic events.  

• Military Personnel:
  Research indicates that the 12-month estimated rate of PTSD among ex-serving ADF members is 17.7%, compared to 8% among currently serving members and 5.7% in the general Australian population (ADF, DVA, Phoneix Australia, ABS). 
• Emergency Service Workers:
  Emergency service workers, including police, firefighters, and paramedics, are routinely exposed to critical incidents. A national survey found a PTSD prevalence rate of 10% among these personnel, with variations across different services: 6% in state emergency services, 8% in ambulance services, 9% in fire and rescue services, and 11% in police (Phoenix Australia). 
• Healthcare Professionals:
  While specific Australian data on PTSD prevalence among healthcare workers is limited, international studies have shown increased PTSD symptoms in this group, especially during high-stress periods like the COVID-19 pandemic. Factors contributing to this include moral distress, high patient mortality, and prolonged exposure to stressful environments.
  
  

Subdromal PTSD:

Subdromal PTSD occurs when a person experiences some, but not all, of the symptoms needed for a formal PTSD diagnosis - yet still suffers significant distress and impairment. In military personnel, emergency service workers, and healthcare professionals, this type of low-grade, subthreshold PTSD is common and due to repeated exposure to potentially traumatic events and high-stress situations. While these symptoms may be less visible or go unreported, they can still affect wellbeing, relationships, and job performance, and may progress to full PTSD if left unaddressed. Early recognition and support are crucial for preventing long-term impacts.

 

Other Mental Health Concerns

In addition to PTSD, military personnel, healthcare professionals, and emergency service workers are at higher risk for a range of mental health concerns due to repeated exposure to trauma, high-pressure environments, and moral or ethical stressors. Common concerns include:

Depression

• High levels of job stress, burnout, and cumulative trauma contribute to increased rates of major depressive disorder.
• In the ADF, studies have shown depression rates ranging from 9–12% in both serving and ex-serving members.
• Emergency service workers and healthcare staff - especially those working long shifts or witnessing loss of life - are also vulnerable.

Anxiety Disorders

• This includes generalised anxiety, panic attacks, and phobias.
• The hypervigilance and unpredictability of frontline roles can heighten chronic worry or physiological arousal.

Alcohol and Substance Use

• Many in high-stress roles use alcohol or other substances as a form of coping.
• In the ADF Mental Health Prevalence and Wellbeing Study, problematic drinking patterns were identified in a significant portion of personnel, especially among younger males.

Moral Injury

• Particularly relevant for healthcare workers and military personnel, moral injury refers to psychological distress resulting from actions (or inaction) that violate a person’s moral or ethical code.
• Common in wartime situations or during crisis care (e.g., COVID-19), moral injury may lead to guilt, shame, and spiritual or existential distress.

Burnout

• Especially prevalent in healthcare and emergency services, burnout includes emotional exhaustion, depersonalisation, and a reduced sense of accomplishment.
• Chronic exposure to suffering, system pressure, and lack of support can increase risk.

Sleep Disorders

• Shift work, night callouts, and hyperarousal contribute to chronic sleep disruption and insomnia, which in turn worsen other mental health conditions.

Suicidal Ideation and Self-Harm

• Rates of suicidal thoughts and behaviours are elevated in these groups - particularly in veterans and first responders - often linked to untreated PTSD, depression, or moral injury.