Booking your first counselling session is a really meaningful step forward, but it can also bring lots of nerves with it. You may have a million and one questions “What if it’s awkward? What do I even talk about? Will there be a couch to lie on?” The media often shows counsellors and therapists in different lights, which can lead us to form assumptions about them. It’s easy to get caught up in those portrayals and think they represent the reality of therapy.

First things first, the first session is all about getting comfortable. Think of it as a ‘getting-to-know-you’ chat, but without the small talk about the weather. Your therapist will ask you about what’s been bothering you, what’s brought you to counselling, and what you hope to get out of it. It’s not a test, and there’s no need to have everything figured out—no one’s expecting you to have all the answers.

There may be a few questions to help your therapist understand you better, but really, it’s about creating a space where you feel safe and listened to. Don’t worry if you’re nervous, that’s completely normal. A lot of people feel that way in the first session. This initial meeting is the first step towards building the “therapeutic relationship”. It’s one of the most important things in the therapy which allows trust to develop between you and the counsellor.

And remember, you don’t have to dive into the deep end straight away. You can take it slow. The first session is just the start of a journey, and by the end, you’ll hopefully leave feeling a little lighter—maybe not like a whole new person just yet, but definitely like you’ve taken the first step in the right direction.

If you enter therapy with the expectation of being “fixed,” you might find the first session a bit frustrating. Your therapist is unlikely to offer direct advice or tell you exactly what to do to “feel better.” Instead, the focus is on empowering you as the expert in your own life. Deep down, you really do know what’s best for you, even if it doesn’t always feel that way. The therapist will guide you in exploring these insights as you continue.

After your first session, it’s common to feel exhausted as you process what you’ve discussed. This is completely normal, so it’s important to prioritise self-care and take good care of yourself during this time.

If you would like to arrange a chat to see if you’d feel comfortable working with me, drop me an email and we can work out a time convenient to you.