What Should I Expect in My First Therapy Session?

Starting Counselling – What Should I Expect in My First Therapy Session?
Starting Counselling or Therapy for the First Time

Thinking about starting mental health therapy or counselling, but not sure what to expect? You’re not alone. Many people feel nervous before their first session. That’s totally normal. The unknown can feel intimidating—but taking this first step is a big act of self-care.

What Happens in the First Therapy Session?

In your first therapy session, the goal is for your therapist to get to know you. Most sessions start with a quick review of the consent and confidentiality forms you signed when booking.

After that, your therapist will ask questions to better understand:

• Why you’re seeking therapy or counselling
• What your goals are
• A bit about your background and current challenges

It’s a conversation—not an interrogation. There’s no pressure to “get it right.” Your therapist will help guide the process.

Do I Need to Prepare?

No. You don’t need to bring anything or do anything special to prepare. Just come as you are.

That said, it can help to:

• Think about what’s been bothering you
• Be open and honest about your feelings
• Consider what you might want to get out of therapy

But it’s also okay if you’re unsure. Many people don’t know exactly what they need at first. That’s something you and your therapist can explore together.

What If I Feel Nervous?

Feeling nervous is normal. Starting counselling means opening up—and that takes courage. Just know your therapist is trained to support you through this process. You’re not expected to have all the answers.

Final Thoughts

Counselling and therapy are personal journeys. Everyone’s experience is different. What matters most is that you show up. Your therapist will meet you where you are and help you take the next step toward healing, growth, and change.

Julia Slaunwhite, M.A., has proven to be an effective counsellor, bringing empathy, understanding, and a wealth of knowledge to her approach. Her training and experience allow her to connect with individuals on a meaningful level, tailoring her therapeutic techniques to meet the unique needs of those she serves. Julia works with individuals and couples. She is currently accepting new clients.

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Ready to Start Therapy?
Booking your first counselling session is a brave step—and we’re here to support you. Contact us today.