What to Expect in Your First Counselling Session
You are contemplating booking your first counselling session, but don’t know what to anticipate? You’re not alone. For most, starting therapy feels like stepping into the unknown — but the truth is that your initial session is just a discussion designed to make you feel safe, heard, and understood.
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Most people feel more at ease after their first session of counselling.
Is It Common to Feel Anxious
Yes, definitely. Starting therapy is a big decision. Many people feel anxious, unsure, or even overwhelmed in the lead-up to their initial session. Don’t worry. A key part of your counsellor’s role is helping you feel at ease and welcomed as quickly as possible.
→ Related: 5 Signs You Might Need Counselling
What Happens at the Start
Your counsellor will usually begin by:
- Greeting you and creating a safe, respectful environment
- Explaining how confidentiality works (what is private and what isn’t)
- Asking if you have any questions before beginning
It’s more of a relaxed dialogue than a formal interview. You set the pace.
Talking About Why You Are Here
You’ll be gently invited to talk about what brought you in. You can share as much or as little as you want. Some clients arrive with a clear concern (like anxiety, grief, or burnout), while others simply feel “off” and want help making sense of it.
Setting Goals Together
Once your counsellor understands a bit more, you’ll often discuss what you’re hoping to get out of the process. Goals might include:
- Building coping tools
- Strengthening relationships
- Reducing anxiety or low mood
- Processing past trauma
→ Read: How Many Counselling Sessions Will I Need?
What If I Don’t Know What to Say
That’s okay. Counsellors are trained to gently guide the conversation. Most people feel a sense of relief just being able to speak openly — even if they’re not sure how to explain what they’re going through.
You don’t need to have the “right words.” You just need to show up.
What Happens After the First Session
Toward the end, you’ll talk about whether you’d like to continue. If you do, your counsellor may help you:
- Set a recurring time
- Explore deeper topics
- Adjust goals as needed over time
There’s no pressure. It’s your path, and you set the pace.
Looking for Counselling in Christchurch City
Ready to take that first step? We’re here to support you.
👉 Make a booking today for a counselling session
Overall Summary
Your first counselling session isn’t about fixing everything at once. It’s simply a safe place to begin — with honesty, openness, and zero judgment.
Whether you’re looking for clarity, support, or just someone to talk to, booking that first session can be a powerful act of self-respect.
