What to Expect During Your First Counselling Session

Starting therapy can feel like a big step. Whether you are dealing with anxiety, depression, grief, or relationship challenges, knowing what to expect during your initial therapy session can help ease your mind. This guide will walk you through the process, so you feel prepared and confident when you begin your journey toward healing and personal growth.

Understanding the Purpose of Your Initial Therapy Session

The initial therapy session is designed to establish a foundation for your counselling journey. It is a time for you and your counsellor to get to know each other and discuss your reasons for seeking support. This session is not about solving all your problems immediately but about setting goals and building trust.

During this session, your counsellor will likely ask questions about your background, current situation, and what you hope to achieve through therapy. This helps them understand your unique needs and tailor the sessions accordingly.

Key things to expect:

• A warm, confidential, and non-judgmental environment

• Questions about your mental health history and current challenges

• Discussion about your goals and expectations for therapy

• Explanation of how counselling works, including confidentiality and session structure

  
  

This initial meeting is also your chance to ask questions about the counselling process, fees, and session frequency. Feeling comfortable with your counsellor is important, so don’t hesitate to share any concerns.

Therapy room setup for initial session

What Happens During the Initial Therapy Session?

Your initial therapy session will typically last between 45 to 60 minutes. The counsellor will guide the conversation but encourage you to share at your own pace. Here’s a breakdown of what usually happens:

1. Introduction and rapport building

   The counsellor will introduce themselves and explain their role. They will also outline the session’s structure and confidentiality rules.

   
   

2. Exploring your reasons for counselling

   You will be invited to talk about what brought you to therapy. This could include feelings of anxiety, depression, grief, or relationship issues.

   
   

3. Discussing your history

   The counsellor may ask about your personal, family, and medical history to get a fuller picture of your situation.

   
   

4. Setting goals

   Together, you will identify what you want to work on during therapy. These goals can be adjusted as you progress.

   
   

5. Answering your questions

   You can ask about the counselling approach, session frequency, and any other concerns.

   
   

6. Next steps

   The counsellor will explain what to expect in future sessions and may suggest homework or coping strategies.

   
   

Remember, the initial therapy session is about building a safe space where you feel heard and understood.

Tools used during therapy sessions for note-taking

What to Say in the First Counselling Session?

Knowing what to say in your first counselling session can help reduce anxiety. You don’t need to have all the answers or share everything at once. Here are some tips on how to approach the conversation:

• Be honest and open

Share your feelings and experiences as truthfully as you can. Your counsellor is there to support you, not judge.

• Start with what feels most important

You might begin by describing your current struggles, such as feeling overwhelmed by anxiety or coping with loss.

• Mention your goals

Let your counsellor know what you hope to achieve, whether it’s managing stress better or improving your relationships.

• Ask questions

If you’re unsure about anything, ask. This could be about the therapy process, confidentiality, or how to handle difficult emotions.

• Take your time

It’s okay to pause or say you’re not ready to talk about something yet. Therapy is a gradual process.

For example, you might say:

"I’ve been feeling very anxious lately, and it’s affecting my sleep and work. I want to learn ways to manage these feelings better."

This kind of openness helps your counsellor understand how best to support you.

Client journaling thoughts during therapy

How to Prepare for Your Initial Therapy Session

Preparation can make your first counselling session more productive and less stressful. Here are some practical steps to take before your appointment:

• Reflect on your reasons for seeking therapy

Think about what you want to address and what you hope to gain.

• Write down any questions or concerns

Having a list can help you remember important points during the session.

• Consider your medical and mental health history

Be ready to share relevant information, such as past diagnoses or treatments.

• Choose a quiet, private space if attending online

If you are using online counselling, ensure your environment is comfortable and free from distractions.

• Be punctual and have necessary materials ready

This might include a notebook, pen, or water.

By preparing in these ways, you set yourself up for a positive and effective initial therapy session.

What Happens After Your Initial Therapy Session?

After your initial therapy session, you may feel a mix of emotions. It’s normal to feel relief, hope, or even uncertainty. Here’s what typically happens next:

• Reflection

Take some time to think about what you discussed and how you felt during the session.

• Follow-up appointments

Your counsellor will likely schedule regular sessions to continue your work together.

• Homework or coping strategies

You might be given exercises or techniques to practice between sessions, such as mindfulness or journaling.

• Ongoing communication

Therapy is a collaborative process. You can share feedback about what’s working or what you find challenging.

Remember, progress in therapy takes time. Each session builds on the last, helping you move toward healing and personal growth.

If you are ready to take the first step, consider booking your first counselling session with a professional who understands your needs and respects your journey.

Taking the step to attend your initial therapy session is a courageous move toward better mental health and wellbeing. With the right preparation and understanding, you can make the most of this important first step.