What Actually Happens in Your First Counselling Session?
Taking the first step towards counselling can feel incredibly daunting. You might be wondering:
What if I don't know what to say?
What if the counsellor judges me?
What if I get upset?
What if I'm too anxious to even be here?
If any of those thoughts sound familiar, you're not alone. Many people feel nervous before their first session, and it's completely understandable.
Your free consultation
I offer a free 20-minute online consultation. During this time, I'll ask a few questions about what has brought you to counselling. It's only a brief conversation, so you don't need to tell me your whole life story—headlines are enough.
The consultation is also an opportunity for you to ask questions, get a sense of how I work, and decide whether I feel like the right counsellor for you. Finding the right therapeutic relationship is important, and there's no obligation to continue if it doesn't feel like the right fit.
Your first online counselling session
If you decide to begin therapy, our first full session is about getting to know you at your own pace.
I'll ask about what's brought you to counselling, any previous experience of therapy, your support network, and the things that have shaped your life. I'll also ask whether you're neurodivergent or have received a diagnosis, as this helps me adapt my approach to meet your individual needs rather than expecting you to fit into one way of working.
There is no pressure to tell me everything in the first session. I don't expect you to trust me immediately. Building trust takes time, and we'll move at a pace that feels comfortable for you.
There is no right or wrong way to be in counselling
Many people worry they'll cry.
Others worry that they won't cry enough.
Some people aren't sure where to begin.
All of those experiences are welcome.
We can figure it out together.
Communication isn't only about talking. Sometimes it can be easier to express yourself through writing, drawing, or simply having something to fidget with while you think. Therapy doesn't have to look the same for everyone.
A space where you can be yourself
Part of counselling is learning to become more attuned to yourself—your thoughts, emotions and body—rather than trying to live up to ideas of how you think you should be.
This can be especially important if you're neurodivergent. Living in a world that often isn't designed with neurodivergent people in mind can lead to shame, masking and a fear of being judged. My aim is to offer a space where you don't have to perform or pretend, but where you can explore your experiences safely and authentically.
Taking the first step
Reaching out for support can feel like one of the hardest parts of the process. By booking that first conversation, you've already begun making a positive change.
If you're considering counselling but still feel unsure, you're very welcome to book a free 20-minute consultation. We can have a chat, and you can decide whether I'm the right counsellor for you.
