What can you expect in your first counselling session?

Preparing for Your First Counselling Session

Starting counselling can feel like a big step, and it’s completely normal to feel a little nervous or unsure about what to expect. Here’s some hints to help you feel more comfortable as you prepare.

What to expect in your first session Your first session is a gentle introduction. We’ll talk through what’s brought you to counselling, explore what you’d like to get out of our work together, and go over some practical details such as confidentiality, how often we’ll meet, and what sessions might look like. You don’t need to share your full story right away — just whatever feels comfortable for you.

How to prepare Some people find it helpful to jot down a few notes about what’s on their mind. You might want a quiet space, a cup of tea or glass of water nearby, and time afterwards to reflect before rushing into your next task. If you’re feeling nervous, please let me know - it’s very common, and we’ll go at a pace that feels right for you.

What to talk about You can start with the main reasons you’ve come to counselling and how those things are affecting your life day-to-day. We might explore patterns, triggers, coping strategies, and any support you already have. If you’re not sure what to say, that’s absolutely fine - I’ll guide the conversation.

Setting goals By the end of the first session, we may agree on some aims. These could be broad, like “feeling more confident,” or specific, such as “finding tools to manage anxiety.” Goals aren’t fixed — they can evolve as we go along.

After your first session It’s normal to leave feeling a mix of emotions — sometimes lighter, sometimes tired, or even a little unsettled as things begin to surface. Give yourself space to reflect, and if you’d like, note down anything you want to bring up next time.

Making the most of counselling Counselling is a space for you, so come as you are. Ask questions, be open about what feels helpful (or unhelpful), and take time to notice any small changes between sessions. Over time, therapy can help you build insight, resilience, and new ways of coping.