Counselling: What to Expect in Your First Session

Your first counselling appointment can feel daunting, but knowing what to expect can help ease the anxiety. whether it’s your first time ever attending a counselling appointment or your first session with a new therapist, there are some things you can expect from any therapist at the first session (spoiler: it’s not scary).

1. A Brief Chat About Your Rights

Typically, the session starts with a chat about confidentiality and your rights around privacy. Your therapist will explain how they handle privacy, what that means for you, and any limitations to confidentiality (like if they're concerned about your safety). Some therapists may send you a consent form prior to your initial appointment and if you have any questions or concerns about your privacy, here’s your chance to ask!

2. Prepare to Answer: “What brought you to therapy?”

Your counsellor will likely ask about your background, relationships, and what brought you to therapy, just to get some context and help identify your goals. You might talk about your current challenges, past experiences, or things you're hoping to achieve in therapy. Remember, you control how much you share, and you don't have to talk about anything you're not comfortable with. An appropriately trained practitioner will work with you at your own pace. If a therapist is pushing you to open up too fast, that may be a red flag.

3. An Opportunity for Clarity & to Advocate for Yourself

Your first appointment is also a chance for you to ask questions about the counselling process. Common questions you may like to ask for clarity can be "How do we work together?", "What experience do you have with issues like mine?" or "How will we know if therapy's working?" If you've seen a therapist before and are still nervous for whatever reason, maybe it wasn't a good experience in the past, it's important to speak up! This is an opportunity to let your new therapist know what worked or didn't work for you. Therapists are trained to provide person-centred care, so the more information you share, the better they can tailor sessions to suit you.

Some therapists use specific approaches like Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), Dialectical Behaviour Therapy (DBT) or psychodynamic therapy. Others might even use an integrative approach. Be sure to ask about their preferred treatment styles if you're curious or if you're after a therapist trained in a particular therapeutic approach. The key is finding a therapist who feels right for you. If you're unsure about anything, ask!

4. Questionnairs & Between Session Activities

You might fill out a survey or questionnaire before, during, or after the session to help guide your treatment plan. This is most commonly related to things like symptom assessments but can also include goal setting exercises. By the end of the session, you should have a rough idea of what you'll work on next time, and maybe even some "homework" or things to think about between sessions. For example, they may suggest  mindfulness, journaling, creative activities or give worksheets to complete between sessions. Don't worry, this isn't to test you or stress you! It's a chance to practice skills learned in sessions outside of therapy. If these activities are too much for you, or you don't want or see the need for between session activities, you can opt out.

Your first counselling sessions is just the beginning of a journey towards feeling more confident, calm and connected to yourself. By knowing what to expect at your first session, you’re taking a huge step towards making therapy work for you. Here’s to a brighter, more empowered you!