What to Expect from Your First Counselling Session.
Starting therapy can feel like stepping into the unknown. Whether you're feeling nervous, excited, or a mix of both, you're not alone. Many people feel apprehensive about their first therapy session simply because they’re unsure of what to expect. This guide will walk you through what typically happens in that initial appointment, helping you feel more prepared and empowered as you begin your mental health journey.
Before the Session: Setting the Stage
Before your first therapy session, there may be some paperwork involved. Most counsellors will ask you to fill out an intake form that includes basic personal information, medical history, reasons for seeking therapy, and possibly a questionnaire about your current mood or symptoms. This helps the counsellor get a sense of your background and areas you want to explore.
You might also be asked to review and sign a confidentiality agreement, outlining your rights as a client and explaining the limits of confidentiality (such as mandatory reporting in cases of harm).
Introductions and Building Rapport
At the beginning of your session, your counsellor will introduce themselves, describe their approach to therapy, and explain what you can expect from the process. This might include how often you’ll meet, how long sessions last, and the goals of therapy. The first session is often more about getting to know each other than diving into deep emotional work.
Counsellors understand that trust takes time to build. You don’t need to share everything right away, just what you’re comfortable with. Think of the first session as the foundation of a partnership, one where mutual respect and trust will grow over time.
Discussion of Goals and Concerns
A central part of the first session is understanding why you’re there. The counsellor might ask open-ended questions such as:
“What brings you to therapy?”
“Have you had therapy before?”
“What are some goals you’d like to work on?”
“How have things been going in your day-to-day life?”
You’re encouraged to speak honestly, but you don’t have to have all the answers. Some people know exactly what they want to work on, like managing anxiety, dealing with grief, or navigating a life transition. Others may just feel “off” or overwhelmed and need help making sense of their emotions.
Your counsellor isn’t there to judge; they’re there to help you explore these feelings safely.
You’re in Control
One important thing to remember is that you’re in control of what you share. If a question feels too personal or difficult to answer, it’s okay to say so. Therapy is not a test; it’s a space to be yourself without pressure.
You can also ask questions of your own. For example, you might want to know:
What is the therapist’s approach or specialisation?
How do they usually work with clients with similar concerns?
What does progress typically look like?
Asking these questions can help you feel more engaged in the process and determine whether the therapist is a good fit for you.
Therapist Observations and Feedback
Depending on their style, your counsellor may offer some preliminary feedback or reflections during the session. This might include pointing out patterns they notice, validating your experiences, or normalising what you’re going through.
However, don’t expect quick fixes or instant advice. Therapy is a process, and the first session is usually more exploratory than solution-focused. Your counsellor is still learning about you, and it often takes a few sessions to fully understand the bigger picture.
Logistics and Next Steps
Toward the end of the session, the counsellors will usually review logistics with you:
Do you want to schedule another session?
Will you meet weekly, fortnightly, or on another schedule?
What are the payment and cancellation policies?
You might also discuss whether you felt comfortable with the counsellor and if you want to continue working together. This is your choice, and it’s okay if you feel like you need more time, or even want to try someone else. A good counsellor will support your decision and may even provide referrals.
After the Session: Reflecting on the Experience
After your first session, you may feel a wide range of emotions, relief, exhaustion, hope, even confusion. This is completely normal. You’ve just taken a significant step toward improving your mental health, and that can stir up a lot of thoughts and feelings.
It can help to spend a few minutes journaling or quietly reflecting on questions like:
How did I feel during the session?
Did I feel heard and respected?
Is this someone I could see myself opening up to over time?
What stood out to me the most?
These reflections can guide you as you decide whether to continue with the counsellor or explore other options.
Common Myths and Fears About the First Session
Let’s take a moment to address some common myths that might be making you anxious:
“I have to cry or spill everything.” Not true. You can go at your own pace.
“My problem isn’t serious enough for therapy.” If it’s affecting your well-being, it matters.
“The counsellor will judge me.” Counsellors are trained to listen without judgment and create a safe, supportive space.
“If I don’t click right away, therapy won’t work.” A strong connection often develops over time, not instantly.
Final Thoughts: You’re Taking a Brave Step
Deciding to go to therapy, and showing up for that first session, is a courageous and meaningful act of self-care. It means you’re choosing to face your challenges with support rather than alone. That first appointment is the doorway to healing, insight, and personal growth.
Remember: therapy isn’t about being “fixed” because you’re not broken. It’s about understanding yourself more deeply, building coping tools, and moving toward the life you want.
So, whether you’re still deciding or your first appointment is on the calendar, give yourself credit. You’re showing up. And that’s a powerful beginning.