What to Expect From Your First Counselling Session

Starting counselling can feel very daunting, especially when you do not know what to expect. I have written this blog to help take away some of that unknown and hopefully make the first step feel a little easier.

My aim is to offer a calm, supportive and non-judgemental space where you can bring whatever feels right for you in the moment. You do not need to arrive knowing exactly what you want to say, and you do not need to have everything figured out before you begin.

Before your first session

If you would prefer, we can arrange a free 30-minute call before starting counselling.

This gives you the opportunity to ask any questions, get a sense of how I work and decide whether you feel comfortable working with me.

There is no pressure to commit. It is simply a chance for us to talk and for you to see whether the way I work feels right for you.

What happens in the first session?

The first session is not about rushing straight into everything that has happened to you.

There are a few practical things I will explain at the beginning, including confidentiality, consent, how sessions work and the boundaries of our work together. I will also explain the limits of confidentiality, so you know clearly what you can expect from the counselling relationship.

After that, we can begin wherever feels most comfortable for you.

We may talk about what has brought you to counselling, what has been difficult recently, what you are hoping for from therapy, or simply what feels most present for you that day.

There is no right place to start.

My approach

As a person-centred counsellor, I believe that you are the expert on your own life.

My role is not to tell you what to do. It is to come alongside you, understand what life feels like from your perspective and help you explore whatever you feel is challenging you.

I also work integratively, which means I may draw on other therapeutic ideas or tools where they feel helpful and appropriate. I will explain these as we go so that you understand what they are and how they might support you.

Nothing is forced and everything is at your pace.

How long are sessions?

Each counselling session lasts for 50 minutes.

Sessions are usually weekly, particularly at the beginning, as this can help create consistency and allow the work to build from one session to the next. However, this is something we can discuss together depending on your circumstances and what feels manageable for you.

What if I don't know what to say?

This is completely okay.

You do not need to prepare anything before counselling and you do not need to have a clear explanation of what is wrong.

Sometimes people come to counselling knowing exactly what they want to work on. Other people simply know that something feels difficult, overwhelming or stuck.

You can begin with whatever feels easiest to talk about.

Sometimes the most honest place to start is simply:

“I don’t really know where to begin.”

That is more than enough.

How might I feel after a session?

Everyone experiences counselling differently.

Some people feel relieved after talking things through. Others may feel thoughtful, emotional or tired, particularly if they have spoken about something difficult.

You may also notice things coming to mind between sessions.

There is no right or wrong response. Counselling is a process, and it can take time for things to begin to feel different.

A space to be heard

Counselling is about having a space where you can be heard, explore what is happening for you and begin to understand yourself more fully.

Whether you are experiencing anxiety, overwhelm, low self-esteem, low mood, grief, difficulties in relationships, work-related stress, questions around identity or neurodivergence, or simply feel that something is not quite right, you are welcome to bring that into the room.

Taking the first step

If you are considering counselling and would like to find out whether working together might feel right for you, you are welcome to get in touch.

I offer individual counselling for adults, both online and in person.

If you would like, we can arrange a free 30-minute call so you can ask any questions before deciding whether you would like to begin.