First Counselling Session

What actually happens in a first counselling session?

Starting counselling can feel intimidating. Many people worry about saying the wrong thing, feeling vulnerable, or not knowing what to expect. The first session is usually where these nerves are strongest. The good news is that your first session is simply a chance to explore your thoughts and feelings at your own pace, and to start building a safe, supportive space.

During your first session, you might:

• Share what has brought you to counselling and what you hope to achieve

• Talk about your background, previous therapy experience, emotions, or challenges

• Ask any questions about the process or how counselling works

• Complete any intake paperwork needed

It is completely normal to feel nervous. Therapists are humans too, and we understand that starting counselling can feel like meeting a stranger from the internet. We expect nerves in those early sessions and see them as a natural part of building trust. You do not need to perform or have all the answers - your feelings and experiences are enough.

There is also no expectation to continue after the first session if counselling does not feel like the right fit for you. At the same time, we encourage people to push through the initial nerves and give it a go. Often, once the first conversation has started, clients feel a sense of relief and reassurance that they are in a safe, supportive space.

Your counsellor will guide the conversation but will not pressure you to talk about anything you are not ready to share. The aim is to create trust and understanding so you feel supported in exploring what matters to you.

Everyone experiences their first session differently. Some people feel a sense of relief, others leave curious or thoughtful, and many feel reassured that they do not have to carry things alone. There is no right or wrong way to feel, and your emotions are valid from the very first session.