Taking the step to start counselling is a positive and often life-changing decision. Whether you’re seeking help for anxiety, stress, depression, relationship issues, or simply a sense that something isn’t quite right, your first counselling session can feel a little daunting.
Here’s what you can expect and how to make the most of it.
A Warm Welcome and Introductions
Your counsellor’s role is to create a safe, confidential, and non-judgemental space where you can talk openly. At the start of your first session, they’ll introduce themselves, explain their approach, and give you an overview of how the sessions will work.
You’ll usually discuss:
- How confidentiality works (and any legal limits to it)
- The length and frequency of sessions
- Practicalities such as payment and cancellation policies
Time to Share Your Story
The first session is often about giving your counsellor a sense of who you are and what’s brought you to counselling. You don’t need to have everything perfectly thought out – it’s okay if you’re unsure of exactly what you want to work on.
You might talk about:
- Recent challenges or life events
- How you’ve been feeling day-to-day
- What you hope to achieve through counselling
Gentle, Open-Ended Questions
Counsellors often use open-ended questions to help you explore your thoughts and feelings. These aren’t meant to put you on the spot, they’re there to help you reflect and guide the conversation in a meaningful way.
Setting Goals Together
Towards the end of your first session, you and your counsellor might discuss some goals or areas to focus on. These can be broad at first, such as ‘reduce anxiety’ or ‘feel more confident’, and will often be refined over time as you progress.
No Pressure to Share Everything Immediately
It’s completely normal to feel nervous and to hold some things back in your first meeting. Building trust takes time. Many people share more as they get comfortable and see that counselling is a safe space.
How You Might Feel Afterwards
You may feel lighter after talking things through, or you may feel tired or emotional as you process what you’ve shared. This is a normal part of the process. Giving yourself time and space after your session can help.
Your First Counselling Session
Your first counselling session is about laying the foundations for a supportive, trusting relationship with your counsellor. You don’t need to prepare a perfect life story – just come as you are. Taking that first step is a sign of strength, and it’s the beginning of a journey toward greater self-understanding, resilience, and emotional wellbeing.