What to Expect in Your First Counselling Session
Worried about your first counselling session? Here’s what happens—and why you don’t need to have it all figured out before you start. Starting counselling can feel like a big step, especially if you’ve never done it before. You might be unsure what to say, worried about being judged, or just not sure what actually happens in a session.
That’s completely normal.
Here’s what you can expect from a first session with me—and why you don’t need to have it all figured out before. It’s a Conversation, Not an Interrogation
There’s no spotlight. No pressure to spill your life story. The first session is a relaxed conversation to get a sense of why you’re here and what you might want from counselling.
We might talk about:
What’s been going on for you recently
What brought you to counselling now
What do you hope to get out of the sessions
Anything you’ve tried before that did or didn’t help
We’ll Talk About How I Work
Everyone practises a bit differently. I’ll explain how I work, what confidentiality means (and any exceptions), and what our sessions will look like if we decide to continue.
You can ask questions, raise concerns, or just get a feel for whether I’m the right person for you.
The goal is for you to feel comfortable and in control of your journey.
You Don’t Need to Be “Ready” or Have the Right Words
Lots of people worry they’ll say the wrong thing, or won’t know where to start.
Let me reassure you: there’s no right or wrong way to begin therapy. You can come in confused, emotional, flat, frustrated, or even unsure whether counselling will help. That’s okay.
My job is to meet you where you are, not where you think you “should” be.
What Happens at the End of the Session?
At the end of our first session, we’ll check in about how it felt for you. You can ask yourself:
Did I feel heard and respected?
Did the pace feel comfortable?
Can I see myself opening up here?
There’s no pressure to commit on the spot. You can take some time to decide if you’d like to book further sessions.
A Few Practical Bits
All sessions are online via Microsoft Teams
The first session lasts about 50 minutes
You’ll need a quiet, private space and a decent internet connection
I offer a free 15-minute consultation beforehand, if you’d like to ask questions or get a feel for the process
Final Thought
The first counselling session isn’t about fixing everything—it’s about beginning. Taking that step takes guts, and I respect that.
If you’re considering giving it a go, I’d be happy to talk.