To begin counselling can feel like a big step, and it’s completely normal to feel a little nervous before your first session. Many people wonder: What will we talk about? Will I be expected to share everything right away? What if I get emotional? The truth is, your first counselling session is simply about getting comfortable, learning how the process works, and starting to build a supportive relationship with your counsellor.
If you’ve been considering therapy but aren’t sure what to expect, this guide will walk you through the process so you can feel more prepared and confident.
Why People Feel Nervous Before Counselling
Taking the first step toward counselling often comes with mixed emotions. It’s common to feel:
- Uncertainty about what the session will involve.
- Worries about being judged or misunderstood.
- Anxiety about opening up to someone new.
These feelings are completely natural. Counsellors understand that beginning therapy can feel intimidating, and they work to create a safe, welcoming environment where you can relax and be yourself.
Before the Session: The First Contact
Most people’s first experience with counselling starts before the session even begins. When you book an appointment, you may be asked to:
- Fill out a brief intake form with basic details.
- Share your main concerns or reasons for seeking counselling.
- Confirm whether you’d like to meet in person or online.
This information simply helps your counsellor prepare and ensure that your first session is tailored to your needs.
During the Session: What Actually Happens
When you arrive (or log in for an online session), you’ll usually start with a friendly introduction. Your counsellor will explain important things like:
- Confidentiality: What you share is private, with a few exceptions that will be clearly explained.
- Session structure: How the time will be spent and what you can expect moving forward.
From there, the focus is on you. Many first sessions involve:
- Talking about what brought you to counselling.
- Exploring what you hope to gain from therapy.
- Allowing you to share as much, or as little, as you feel comfortable.
There’s no script and no pressure. You guide the pace, and your counsellor listens with care.
Setting Goals Together
An important part of the first session is discussing your goals. You might want to:
- Reduce anxiety or stress.
- Improve your relationships.
- Process grief or a major life change.
- Work on self-confidence and personal growth.
Your counsellor will help you clarify what matters most and outline a path forward. These goals can always change as therapy progresses, it’s a flexible, collaborative process.
What You Don’t Have to Worry About
Many people feel nervous because they think they need to have everything figured out before starting counselling. The truth is:
- You don’t need to share everything right away - you set the pace.
- You don’t need to know exactly what you want to work on. Part of counselling is exploring that together.
- It’s okay if you feel emotional, or if you’re not sure where to start.
Your counsellor is there to guide, support, and walk with you.
Final Thoughts
Your first counselling session is all about beginning the journey toward healing and growth. It's not about solving everything in one hour; it's a space where you can move at your own pace and start feeling more comfortable. Taking that first step can feel daunting, but it's also a powerful act of self-care.
If you’ve been thinking about counselling, know that it’s a safe space where you can explore your thoughts and feelings without judgment. You don’t have to go through challenges alone.
If you’re ready to get started, I’d be happy to support you on your journey. Feel free to reach out and book your first session today.
Laura Cavaliero
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