What to Expect in Your First Counselling Session

Getting started with counselling can feel like stepping into the unknown. Many people feel a mixture of hope, nervousness, and uncertainty before their first session. That’s completely natural. This article will gently guide you through what to expect, so you can arrive feeling more prepared and at ease.

Before You Arrive
When you book your first session, you may be asked to complete a short form about your background, current challenges, or what you’d like to work on. This isn’t a test—it’s simply to help your counsellor understand what has brought you here. You don’t need to know all the answers, and it’s okay if you’re not sure what you want to say.

Meeting Your Counsellor
Your first session is about building a connection. Counsellors know that coming to therapy is a big step, so they’ll take time to introduce themselves, explain their role, and make sure you feel comfortable. You’ll usually hear about confidentiality—what it means and the very limited situations where it may need to be broken (for example, if someone is at serious risk of harm).

Talking About Your Story
Your counsellor will invite you to share what's brought you to therapy. You don’t need to tell everything all at once, you set the pace. Some people talk a lot in the first session, while others prefer to take their time. Both approaches are perfectly fine. Your counsellor is there to listen, not judge.

You might be asked about your goals for therapy. These don’t have to be big or clear. It could be something as simple as “I want to feel less anxious” or “I want to understand my feelings better.” Goals often become clearer as sessions go on.

The Space You’ll Be In
If you’re meeting in person, the room will usually be private, quiet, and set up to help you feel at ease. If it’s online, your counsellor will make sure you understand how the session will go and help with any technical issues if needed. Wherever you meet, the aim is to create a safe space where you can share openly.

Ending the session.
Near the end of the session, your counsellor may summarise what you’ve shared, reflect back key points, and ask how you’ve found the experience so far. You’ll also talk about whether you’d like to continue, how often you might meet, and practical details like payment or scheduling.

After the session.
It’s common to feel a little tired or emotional after your first session—therapy can stir up feelings, even in early conversations. After the session, allow yourself time to rest, reflect, or engage in a grounding activity such as going for a walk.

Final Thought.
The first counselling session isn’t about solving everything at once—it’s about beginning a relationship that supports your growth and healing. Think of it as opening a door, where you and your counsellor step onto a journey together, one step at a time.