This blog navigates…
Taking the First Step
You’ve booked your first counselling session; great!
Maybe you feel relieved, maybe a little nervous – or both; that’s completely normal.
Walking into something unknown can feel daunting, but understanding what to expect in your first session can make it easier. Here’s a breakdown of what happens when you start counselling and how to get the most out of it.
Before the Session: Setting Yourself Up for Success
Before your session, you may have had a conversation with your counsellor or received an intake form asking about your background, concerns, and goals. This helps them understand why you’re seeking support and what you hope to get from therapy.
Tips to Prepare:
Think about what’s been on your mind. No need to have all the answers – just reflect on what’s been challenging for you.
Write down any questions. If you’re unsure about something, it’s okay to ask.
Give yourself permission to be honest. Therapy is a judgment-free space, so you don’t have to filter your thoughts.
The First Session: What Happens?
A Warm Welcome
Your counsellor will introduce themselves, explain how sessions work, and go over confidentiality (what stays private and any legal limits).
Example: “Everything we talk about here is confidential, except in cases where someone’s safety is at risk.”
This part helps build trust, so you feel safe opening up.
Getting to Know You
Your counsellor will ask about:
Why you decided to seek counselling
Your personal and mental health history
Any specific challenges you’re facing
What you hope to get from therapy
There’s no pressure to share everything at once – your counsellor will be led by you. You control the pace.
Exploring What You’d Like to Achieve
Together, you’ll discuss what success in therapy might look like for you. Maybe you want to:
Feel less overwhelmed
Improve your relationships
Understand yourself better
Learn how to manage stress
Your goals can evolve over time, and that’s okay.
After the Session: What Comes Next?
Reflect on How It Felt:
It’s normal to feel a mix of emotions after your first session. You might feel lighter, exhausted, or uncertain – that’s all part of the process, particularly early on.
Consider If You Feel Comfortable:
A good fit with your counsellor is key. Therapy works best when you feel safe and supported, so if something doesn’t feel right, it’s okay to explore other options.
Decide on Your Next Steps:
You’ll discuss whether to schedule another session and how often you’d like to meet. Some people prefer to meet weekly during the initial stage, then space out sessions based on their needs as they begin to make progress.
Therapy isn’t about fixing you – it’s about supporting you as you take action towards meaningful change.
Your first session is just the beginning. You don’t need to have all the answers or know exactly what to say. All you have to do is show up!
Book a free 15-min consultation to discuss what works best for you.
