what to expect in your first therapy session: setting goals and measuring progress

February 6, 2025
House of Healing
5 min read

Beginning therapy can be a significant step toward personal growth and healing. However, the first session may feel overwhelming if you are unsure of what to expect. Understanding the structure of an initial therapy session, how goals are set, and how progress is measured can help you feel more confident and prepared for the journey ahead.

Understanding the First Therapy Session

The first session is typically an opportunity for both the client and therapist to build rapport and establish a foundation for the therapeutic process. During this session, you can expect to discuss:

  • Your reasons for seeking therapy – Whether you are experiencing anxiety, depression, life transitions, relationship difficulties, or other concerns, your therapist will want to understand your specific challenges.
  • Your history and background – Your therapist may ask about your medical and mental health history, lifestyle, and support system to gain a holistic understanding of your situation.
  • Your goals for therapy – A key component of the first session is setting goals that provide a sense of direction and purpose for treatment.
  • Therapeutic approach and expectations – The therapist will explain their approach, confidentiality policies, and what you can expect in terms of session structure and duration.

Therapists strive to create a safe and welcoming environment where clients feel comfortable discussing their concerns without fear of judgment. The first session is also a time to ask any questions you may have about therapy, including session length, treatment modalities, and confidentiality policies.

Creating Measurable Goals and Outcomes

To ensure that therapy is effective and purposeful, it is important to establish clear, measurable goals. The SMART framework—Specific, Measurable, Achievable, Relevant, and Time-bound—is often used to create structured therapy goals.

For example, instead of a broad goal like “I want to feel less anxious,” a SMART goal might be: “I will use deep breathing techniques at least three times per week to reduce anxiety symptoms by 30% within the next two months.”

By setting measurable goals, clients can track progress and recognize improvements, which fosters motivation and provides a sense of accomplishment. Some additional examples of measurable therapy goals include:

  • Improving sleep by establishing a nighttime routine and reducing screen time before bed.
  • Practicing mindfulness exercises three times per week to manage stress.
  • Enhancing communication skills by engaging in one assertive conversation per week.
  • Reducing depressive symptoms by participating in one enjoyable activity per day.

Tracking Progress in Therapy

Progress in therapy can be assessed in a variety of ways. Many therapists use progress tracking tools such as:

  • Journaling and self-reflection exercises – Writing about thoughts and feelings can provide insight into emotional patterns and shifts over time.
  • Mood tracking apps – Digital tools can help clients monitor their moods and behaviors on a daily basis.
  • Therapist feedback and check-ins – Periodic reviews with the therapist ensure that treatment remains goal-oriented and effective.
  • Behavioral observations – Clients may notice changes in their reactions to stressors, interactions with others, or overall mindset.

Therapists and clients work together to evaluate what strategies are effective and make adjustments as needed. If a particular approach is not yielding results, therapy can be adapted to better suit the client’s needs.

How Do You Know When You’re Done with Therapy?

A common question clients have is, “How do I know when therapy is finished?” Therapy does not always have to be a long-term commitment; rather, it should be a structured process with identifiable progress markers.

Some indicators that therapy may be concluding include:

  • You have met your initial goals and feel confident in maintaining your progress independently.
  • Your symptoms have significantly reduced, and you feel more in control of your emotions and behaviors.
  • You have developed coping strategies that allow you to manage challenges effectively.
  • You and your therapist agree that it is an appropriate time to transition out of therapy.

Therapists may conduct periodic progress assessments to ensure treatment remains goal-oriented and beneficial. Additionally, some individuals choose to continue therapy on a maintenance basis, attending occasional sessions to reinforce progress and address any new challenges that arise.

The Effectiveness of Therapy in Achieving Goals

Research consistently supports the effectiveness of therapy in helping individuals reach their personal and emotional goals. According to a meta-analysis by Lambert and Ogles (2004), approximately 75% of individuals who engage in psychotherapy experience significant improvement in their symptoms. Additionally, goal-focused therapy, such as cognitive-behavioral therapy (CBT), has been shown to be particularly effective in helping individuals achieve measurable improvements (Hofmann et al., 2012).

A study published in the Journal of Consulting and Clinical Psychology found that structured therapy approaches that incorporate goal setting and progress tracking lead to greater client satisfaction and long-term success (Schwartz et al., 2018). These findings highlight the importance of defining objectives early in therapy and evaluating progress consistently.

Another significant study by Norcross and Wampold (2018) emphasizes that the therapeutic alliance—meaning the relationship between therapist and client—is one of the strongest predictors of successful treatment outcomes. When clients feel heard, validated, and supported, they are more likely to stay engaged in therapy and achieve their desired results.

Final Thoughts

The first therapy session is an essential step in understanding your needs and developing a personalized treatment plan. By setting clear and measurable goals, therapy can provide a structured pathway toward healing and self-improvement. With the support of a trained professional, you can track your progress and work toward meaningful changes in your life.

If you are considering therapy, remember that seeking help is a sign of strength. A qualified therapist will help you navigate challenges, build resilience, and work toward a healthier, more fulfilling future.

Therapy is not a one-size-fits-all process, and the journey looks different for everyone. Some individuals may find that short-term therapy is sufficient to meet their goals, while others may choose ongoing support. The most important thing is to approach therapy with openness and a commitment to personal growth.

References

  • Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427-440.
  • Lambert, M. J., & Ogles, B. M. (2004). The efficacy and effectiveness of psychotherapy. In M. J. Lambert (Ed.), Bergin and Garfield’s handbook of psychotherapy and behavior change (5th ed., pp. 139-193). Wiley.
  • Norcross, J. C., & Wampold, B. E. (2018). A new therapy for each patient: Evidence-based relationships and responsiveness. Journal of Clinical Psychology, 74(11), 1889-1906.
  • Schwartz, B., Firth, N., & Tate, M. (2018). Goal-setting in psychotherapy: Enhancing motivation and measuring success. Journal of Consulting and Clinical Psychology, 86(6), 501-511.

Bianca

Business Operations Coordinator

As the Executive Assistant at House of Healing, my goal is to ensure the office is running smoothly and efficiently. I provide administrative support to the leadership team, manage scheduling and communications, coordinate office operations, and assist with special projects to enhance the client and staff experience.

I’m excited to use my marketing skills to help spread the word about House of Healing and its mission, ensuring more people in the community can access the care and support they need. With a keen eye for detail and strong organizational skills, I help keep everything on track so our therapists can focus on providing exceptional care.

I’m originally from Medford, Oregon, and earned my degree in Business Administration from Oregon State University. I then spent four years in Austin, Texas, working for an event company, where I developed skills in coordination, communication, and client support. Recently, I moved back to Oregon to be closer to friends and family, and I’m excited to serve the community I know and care for.

Outside of work, I love to travel—especially throughout the Mediterranean—where I enjoy exploring new cultures and cuisines. I’m thrilled to be part of the House of Healing team and look forward to making a meaningful impact!

 

Jasmine

Professional Counselor Associate

Jasmine “Jaz” is a Professional Counselor Associate and Qualified Mental Health Professional–Certified who brings warmth, curiosity, and authenticity into the therapeutic space. Originally beginning her career as a fitness coach in 2015, Jaz discovered her deeper passion for helping others reach their goals through a person-centered, relational approach. This passion led her to pursue a Professional Doctorate in Counseling and Psychotherapy from the University of Edinburgh in Scotland. She is currently working toward licensure in the state of Oregon and holds her QMHP-C through the Mental Health and Addiction Certification Board of Oregon.

Jaz believes that clients are the experts in their own lived experience and that within each person exists the capacity for growth, healing, and self-actualization. Her work is grounded in person-centered, psychodynamic, and emotionally focused approaches, with skill-based support drawn from cognitive behavioral and dialectical behavior therapies when helpful.She strives to create trauma-informed, reflective, creative, and sometimes humorous spaces where clients feel safe to explore their inner world, deepen emotional awareness, and develop tools that align with their personal goals. Jaz hopes clients leave sessions feeling more curious about themselves, more connected to their emotions, and more confident in their ability to move forward.

Throughout her training and professional work, Jaz has supported clients across a wide range of settings, including medical clinics, community mental health services, sexual violence clinics, and nonprofit organizations. She is deeply motivated by the shared journey of growth that therapy offers—both for clients and for herself. Jaz finds meaning in witnessing the moments when clients recognize their own progress and proudly share the changes they’ve created through their work together.

Outside of the counseling room, Jaz enjoys hiking, lifting weights at the gym, spending time with her cats, and playing video games. She loves starting her mornings with early-2000s music on a spin bike and winding down by diving into immersive story-driven games. These interests reflect her belief in balance, play, and self-care—values she also encourages clients to explore and integrate into their own lives.

Emily

Licensed Clinical Social Worker

Emily is a Licensed Clinical Social Worker who is passionate about creating a genuine, supportive, and collaborative therapeutic space where clients feel deeply seen, heard, and valued. She earned her Bachelor’s degree in Human Services from Southern Oregon University and her Master of Social Work from Pacific University. Emily believes healing happens through relationship and strives to make therapy a place where clients feel safe to show up authentically, reconnect with their strengths, and build confidence in their ability to navigate life’s challenges.

Emily works with teens, adults, and older adults, supporting clients through anxiety, depression, trauma and PTSD, borderline personality traits, suicidal ideation, self-esteem concerns, peer and relational challenges, spirituality, and major life transitions. She is especially motivated by walking alongside clients as they begin to notice both the small and meaningful shifts that often go unseen. Emily honors the unique season each client is in while helping them develop coping skills, gain insight into patterns, heal from past experiences, and build a more compassionate and trusting relationship with themselves.

Her therapeutic approach is mindfulness-based and strengths-focused, helping clients cultivate awareness, resilience, and sustainable growth that aligns with who they truly are. Emily is committed to supporting LGBTQ+ and BIPOC communities and offers both in-person and telehealth sessions.

Outside of the therapy room, Emily enjoys traveling, reading, exploring national parks, and spending intentional time with loved ones. These experiences help her stay grounded and present, reinforcing the values of balance, curiosity, and connection that she brings into her work with clients. Emily considers it a privilege to witness clients grow into more genuine, confident versions of themselves and does not take that responsibility lightly.

 

Mallori

Marriage and Family Therapy Intern

Mallori is a passionate Marriage and Family Therapy Intern dedicated to helping individuals, couples, teens, and families navigate life’s challenges and rediscover connection, healing, and purpose. Guided by a deep belief in each person’s inner strength, she supports clients with compassion and clarity, empowering them to embrace growth and step into more fulfilling lives.

She is currently pursuing her Master’s in Marriage and Family Therapy at Touro University Worldwide and holds a Bachelor of Science in Psychology from Oregon State University. 

Mallori’s clinical training draws from Cognitive Behavioral Therapy (CBT) and Family Systems theory, and she practices through a trauma-informed, strengths-based lens. 

Whether addressing anxiety, depression, or relational struggles, she collaborates with clients to break unhelpful patterns and build sustainable paths to emotional wellness and meaningful change.

Prior to clinical training, Mallori worked for years as a Family Advocate—supporting families in crisis and navigating complex relational dynamics. She also taught parenting classes, which enriched her understanding of child development and parent-child attachment. These experiences continue to shape her therapeutic approach, giving her strong tools in communication, crisis response, and emotional attunement.

Mallori believes meaningful change is always possible. She creates a safe, supportive space where clients feel seen, heard, and equipped to reconnect with themselves and their relationships. Her work is rooted in hope, transformation, and the power of human connection.

Outside of the therapy room, Mallori enjoys the outdoors, concerts, reading, and expressing her creativity through crafting, jewelry-making, and playing the ukulele. She finds joy and grounding in time spent with loved ones and believes that healing is nurtured through both connection and expression.

At House of Healing Oregon, Mallori is honored to walk alongside individuals and families as they rise above pain, rediscover their strength, and build lives marked by resilience, purpose, and joy.

 

Tova

Clinical Supervisor

Tova serves as the Clinical Supervisor at House of Healing Oregon, bringing over 35 years of experience in social work, program leadership, and clinical supervision. She earned her Bachelor’s degree in Sociology from Tulane University and her Master’s in Social Work from Columbia University, receiving her LCSW in 2011.

Since then, she has been dedicated to mentoring therapists toward licensure while fostering a culture of compassion, growth, and excellence within the agency.

Her clinical background spans trauma treatment, child and family therapy, and program management. She integrates Brainspotting, Internal Family Systems (IFS), and earth-based rituals to support deep, transformative healing—work she approaches with reverence for each client’s unique journey.

Originally from the East Coast and now a proud Oregonian of more than 25 years, Tova is deeply rooted in the Southern Oregon community. Her leadership is grounded in empathy, collaboration, and a belief in the resilience of the human spirit.

Outside of her professional role, Tova finds joy in motherhood, dancing, singing, writing, and exploring nature. She also volunteers at an animal rescue sanctuary, drawing strength and inspiration from her spiritual life and giving back whenever she can.

Tova’s mission is to empower therapists to serve with confidence and heart, creating ripple effects of healing that extend far beyond the therapy room.

 

Leigh

Clinical Mental Health Counseling Intern

Leigh is a client-centered mental health counseling intern who brings a calm, nurturing presence to her work with adults, teens, and children. She draws from Cognitive Behavioral Therapy (CBT) and Psychodynamic approaches to help clients build emotional insight, strengthen self-esteem, and foster healthier relationships.

Leigh is passionate about creating a compassionate space where clients feel safe, seen, and supported in their healing journey. When welcomed, she thoughtfully integrates spirituality into her sessions to support deeper meaning, purpose, and resilience. She believes in holistic healing that honors mind, body, heart, and spirit.

Leigh is completing her Master’s in Clinical Mental Health Counseling at the Townsend Institute at Concordia University Irvine, a CACREP-accredited program rooted in emotional and relational wellness. She is also a proud member of the American Counseling Association and Chi Sigma Iota.

With over 20 years of experience in the medical field, Leigh brings a deep understanding of care and compassion to her counseling work. Her clinical interests include anxiety, depression, trauma, chronic pain, and relational challenges. She has pursued advanced training in CBT for Depression, TIST, PRT, and both Child-Centered and Adlerian Play Therapy to support clients of all ages.

Outside of the therapy room, Leigh enjoys reading, singing, walking her dog, and attending church. She brings presence, warmth, and wholehearted care to her work at House of Healing Oregon—walking alongside clients as they reconnect with their voice, purpose, and hope.

Nonie Jarvie

Owner & Licensed Therapist

Nonie is a passionate advocate for personal growth and the well-being of families. She earned her Bachelor’s degree in Marriage and Family Studies from Brigham Young University-Idaho and a Master’s in Marriage and Family Therapy from Capella University. At just 20 years old, Nonie built her first six-figure business, followed by a second at 26, a testament to her entrepreneurial drive and unwavering commitment to helping others live their fullest lives.

With a wealth of experience supporting individuals with developmental disabilities and serving as a Court Appointed Special Advocate for Children (CASA), Nonie has dedicated herself to being a powerful voice for vulnerable children and families. As a CASA, she advocates for children in foster care, ensuring their voices are heard and their needs are met during court proceedings. This role has only deepened her commitment to protecting the innocent and offering guidance to families in crisis, reinforcing her belief in the inherent worth and potential of every child.

As the 7th of 8 siblings, Nonie’s deep love for family is woven into the very fabric of her work. She founded House of Healing with a singular mission: to help heal families and bind them together. Through this platform, Nonie offers a space for healing, providing access to exceptional clinicians who guide people on their journey of restoration and growth. Her work is fueled by a profound passion for helping couples rediscover the magic of true connection—helping them overcome obstacles, rebuild trust, and reignite the love that first brought them together. Nonie believes that every relationship, no matter how strained, holds the potential for transformation when guided with care and understanding.

But it’s her love for children that is the cornerstone of her mission. Nonie is deeply moved by the purity and innate goodness of children and is committed to helping families honor and respect them for who they are at their core. She believes that every child is a unique, precious soul, deserving of love, guidance, and affirmation. Nonie’s mission is to help parents and caregivers create environments where children feel seen, valued, and safe to express their true selves. When children are raised in spaces where their dignity is honored and their potential nurtured, they are empowered to grow into confident, compassionate individuals.

Above all, Nonie’s greatest joy and privilege is being a mother. Her role as a mother shapes everything she does, infusing her leadership with compassion, patience, and a nurturing spirit. As a female entrepreneur, she leads with heart and empathy, creating a business environment that prioritizes family, growth, and well-being. When she’s not caring for her children or leading her company, you’ll find Nonie deepening her friendship with her husband, playing piano, exercising and enjoying the outdoors, hosting gatherings, finding new ways to serve her community, and always seeking to expand her knowledge to better serve others.

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