What to Expect in Your First Counselling Session

Starting counselling can feel like a big step. For many people, the idea of opening up to someone new brings a mix of emotions - hope, relief, anxiety, or even uncertainty about what to say. All of these feelings are completely normal.

If you're considering your first session, here’s a gentle overview of what you can expect. My aim is to help you feel more prepared, more at ease, and more in control of your own journey.

1. A Warm Welcome and Space to Land

Your first session begins with simply arriving - taking a breath and settling into the space. Whether we’re meeting in person or online, my priority is to help you feel safe and comfortable. There’s no pressure to be a certain way, share anything before you’re ready, or have everything figured out. This time is for you.

2. A Conversation About What Brings You Here

Many people worry about 'saying the right thing' in truth, there is no right or wrong place to start.

You might begin with:

• what’s been feeling difficult lately

• a particular event or situation

• a sense of feeling trapped, unsure, lost or overwhelmed

• curiosity about who you are or who you’re becoming

• It could be a variety of emotions, thoughts or feelings

If you’re not sure why you’re seeking counselling, but you're aware something needs to change, that is also a welcome starting point. We can explore it together.

3. Talking Through Confidentiality

We’ll take a few minutes to go through how your information is kept safe, when confidentiality applies, and the rare situations where I may need to break it (usually for safety reasons).This is an important part of building trust, and you’re welcome to ask any questions.

4. Exploring Your Hopes and What You’d Like From Counselling

You don’t need detailed goals. Many people simply want to feel better, feel understood, or make sense of what’s going on inside them.

Together we might explore:

• what you hope might be different

• what you need right now

• what support feels helpful

• how we might work together

This helps me understand how to support you in a way that feels right for you.

5. Getting a Feel for Whether We’re a Good Fit

The relationship between you and your counsellor is one of the most important parts of therapy. Your first session is a chance for you to notice how it feels to talk to me - whether you feel heard, understood, and genuinely met.

You’re not making a commitment. You’re simply getting a sense of whether this feels like a space where you can be yourself.

6. Moving at Your Pace

Some people open up quickly. Others need time to feel safe enough to share more deeply. Both are completely okay.

You don’t have to tell your life story in the first session. You don’t have to be vulnerable before you feel ready and you definitely don’t have to organise your thoughts perfectly.

Your pace is the right pace.

7. What Happens Next

Towards the end of the session, we’ll gently check in with how you’re feeling and discuss whether you’d like to book another appointment. Some people want weekly sessions; others prefer fortnightly or something more flexible. We’ll find what works for you.

There is no pressure, no judgement, and no obligation.

Final Thoughts

Taking the first step toward counselling is an act of courage - even if it doesn’t feel like it. If you’re unsure, nervous or hesitant, you’re not alone. Many people feel that way, especially at the beginning.

My role is to offer a space where you can explore what’s going on at your own pace, with empathy, curiosity and respect.

If you’re thinking about starting counselling or have questions about what the first session might be like, you’re welcome to reach out. I’d be happy to talk things through with you.

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