•6 min read•Getting Started
What to Expect in Your First Counselling Session
Starting counselling can feel daunting, especially if you have never spoken to a therapist before. This guide walks through what usually happens in a first session so you know what to expect and can decide whether it feels right for you.
Before you arrive (or log on)
- •You will usually have filled in a short form or shared some basic details (name, contact information, how you prefer to be contacted).
- •You might already know the practicals: fee, how long the session lasts (often 50 minutes), and whether it is in‑person or online.
Arriving and settling in
- •The first few minutes are often about simple things: saying hello, finding your seat or checking your tech, and making sure you feel as comfortable as possible.
- •Your counsellor may briefly explain how sessions work and invite you to ask any initial questions.
Talking about confidentiality and boundaries
- •Early on, your counsellor will explain confidentiality: what you say is private, and the limited situations where they may need to break that (for example, if there is serious risk of harm).
- •They may also cover how to contact them, cancellations, fees, and how they store your information.
Exploring what brings you to counselling
- •You will be invited to share what has been going on for you and what has led you to seek support now, in your own words and at your own pace.
- •You do not have to tell your whole life story in one go; it is fine to focus on what feels most important or manageable to talk about today.
Getting to know how you and your counsellor might work together
- •Your counsellor might ask gentle questions to understand your situation better, your history, and any support you already have.
- •They may share a little about how they work (for example, more structured or more exploratory) and check what you hope to get out of counselling.
You stay in control
- •You are always free to say if something feels too much, to pause, or to say you are not ready to talk about a particular topic yet.
- •You can also ask questions at any point – about the process, about how your counsellor works, or about anything you are unsure of.
The end of the first session
- •Towards the end, your counsellor will usually check how the session has felt for you and whether you would like to book another appointment.
- •You do not have to decide everything on the spot, but many people find having a regular time each week helpful once they know they feel comfortable enough with their counsellor.
If you are feeling nervous about starting counselling but something in this post resonated with you, you are welcome to get in touch. You can send me a message via my contact form to ask any questions or arrange a brief initial call to see whether working together feels right for you.