Starting therapy can feel like a big step—exciting for some, nerve-wracking for others. If you’re considering counselling but feel unsure about what to expect in your first session, you’re not alone. Many people have questions about the process, from what will be discussed to how they’ll feel afterward.
Here’s a breakdown of what typically happens in a first therapy session and how you can prepare for it.
1. A Warm Welcome and a Safe Space
Therapists understand that the first session can feel daunting. Most will begin by welcoming you, helping you settle in, and explaining the structure of the session. Their goal is to create a safe, supportive space where you can express yourself without judgment.
2. Discussing Confidentiality and Boundaries
One of the first things your therapist will cover is confidentiality—what you share in therapy stays private, with a few legal exceptions (such as concerns about safety). They’ll also explain how therapy works, including session length, frequency, and expectations. This is your opportunity to ask any logistical questions.
3. Talking About Why You’re Here
Your therapist will likely ask some open-ended questions to understand what brought you to therapy. There’s no pressure to share everything at once—this is just the start of getting to know each other. You might discuss:
- Any challenges you’re currently facing
- How you’ve been feeling emotionally and physically
- Past experiences that might be relevant
- What you hope to gain from therapy
If you’re unsure where to begin, that’s okay! A good therapist will guide the conversation gently.
4. Exploring Your Background
To get a fuller picture of who you are, your therapist may ask about different areas of your life, such as:
- Your relationships (family, friends, or partner)
- Your work or daily routine
- Any history of mental health concerns
- Your coping mechanisms and strengths
This helps them understand your experiences and tailor their approach to your needs.
5. Setting Initial Goals
Therapy isn’t just about talking—it’s about growth and change. You and your therapist may begin discussing what you’d like to achieve. Goals can be broad (“I want to feel happier”) or specific (“I want to manage anxiety better in social situations”). Your therapist will work with you to clarify your needs and create a plan moving forward.
6. Wrapping Up and Next Steps
Towards the end of the session, your therapist will check in on how you’re feeling. They may offer some initial insights, coping strategies, or things to reflect on before your next appointment. You’ll also have a chance to ask any final questions.
If you decide to continue, you’ll likely schedule your next session and discuss how often you’ll meet. If you feel unsure, that’s completely normal—therapy is a personal journey, and it’s okay to take your time deciding if it’s the right fit.
Final Thoughts
Your first therapy session isn’t about solving everything at once—it’s about starting a conversation. The most important thing to remember is that therapy is a collaborative process. You set the pace, and your therapist is there to support and guide you.
If you’re feeling nervous, know that it’s completely normal. Many people find that after their first session, they feel a sense of relief, knowing they’ve taken an important step towards self-care and personal growth.
Ready to start your counselling journey? You can book an appointment here.