What to Expect From Your First Grief Therapist Session

There’s no roadmap for grief. And when you’re in the thick of it, even reaching out for help can feel overwhelming. If you’ve scheduled your first session with a grief therapist or are thinking about it, you might be wondering what to expect from your first grief therapist session. That’s completely normal.

Grief therapy is not about “fixing” you. It’s about giving your pain a place to land. As someone who has sat on both sides of the counseling room, I want to walk you through what those first steps might look like. My hope is that knowing what to expect will make it just a little easier to take that first brave step.

First Things First- You Set the Pace

One of the most important things to understand is this: you don’t have to walk into that first session with a plan. You don’t need to explain everything or tell your whole story right away. Your therapist is there to meet you where you are.

During the first session, many therapists begin with simple questions to get to know you:

• Who or what have you lost?

• What brings you to therapy now?

• How are you coping, emotionally, mentally, physically?

Some therapists will also ask about your support system, your sleep, appetite, or past experiences with therapy or loss. These aren’t just checkboxes. They help your therapist understand the full picture of your grief, including what support you might need most.

You Don’t Have to Be “Good at Talking”

If you’re worried that you won’t know what to say, or that you’ll cry the entire session, please know that this is all part of the process. There is no wrong way to show up in grief therapy. Some people speak openly, while others need time to find the words.

Tears, silence, laughter, confusion, all of it is welcome.

Your grief therapist is trained to hold space for whatever comes up. The relationship you build together will be grounded in trust and honesty, not performance or pressure.

What Grief Therapy Is (And Isn’t)

Grief therapy isn’t about forgetting. It’s not about pushing you to move on. It’s not a quick fix, and it’s not linear.

What it is: a space to name your loss, feel your emotions, and explore what healing might look like for you. That healing can take many forms, sometimes it’s processing memories, sometimes it’s learning how to manage anxiety or guilt, and sometimes it’s just sitting with the ache without judgment.

You may also explore specific tools to support your healing, such as journaling prompts, grounding techniques, or even guided imagery if it feels right for you.

How to Prepare for Your First Session

You don’t have to come with anything prepared, but if it helps, you can bring:

• A photo or keepsake of your loved one

• A few notes about how you’ve been feeling

• Questions you want to ask the therapist

It’s okay to be nervous. Starting grief therapy is a big step. It’s also a sign that you’re honoring your loss and yourself by seeking care.

The Role of a Grief Coach vs. a Grief Therapist

Now that you know what to expect from your first grief therapy session. You should know that’s not the only option. While grief therapists are licensed professionals trained to treat clinical issues like depression or trauma, grief coaches focus on helping you move forward with practical guidance and emotional support. At Profoundly Changed, I offer grief coaching services for those looking for a faith-centered, forward-focused approach to healing.

Some people benefit from both. Others start with one and shift to the other as their needs evolve. The important thing is finding the right support for where you are.