What actually happens in a first therapy session
A first therapy session is an assessment — for both you and the therapist. The therapist gathers information about what brings you in, your history, your goals, and relevant background. You are evaluating whether this therapist is someone you can work with. The first session rarely looks like ongoing therapy — it's introductory.
What to expect
Most first sessions last 45-60 minutes. The therapist will ask what brings you in, some history about yourself and your concerns, and what you're hoping to get from therapy. You don't need to have your life story prepared — the therapist will ask what they need to know. It's okay to say "I don't know where to start" — that's exactly where most people start.
What to say when you don't know what to say
Try: "I've been struggling with [anxiety/depression/relationships] and I wanted to talk to someone." Or: "Things have been really hard lately and I'm not sure what I need, but I knew I needed to talk to someone." The therapist's job is to help you articulate what's going on — you don't need to arrive with a clear agenda.
Feeling awkward or uncomfortable in a first therapy session is completely normal. The therapeutic relationship takes time to develop. Many people feel like therapy is "working" only after 3-5 sessions when comfort and trust have begun to build. Don't judge the fit by the first session alone.