Taking the step to attend your first counselling session can bring up a mixture of feelings. You might feel nervous, unsure what to say, or worried about being judged. These feelings are very common, and it’s okay to arrive feeling uncertain.
Your first session is often called an initial assessment. It lasts around 50 minutes and is a chance for us to get to know each other a little. We’ll spend some time talking about what has brought you to counselling and what you’re hoping for, though there’s no expectation that you have everything worked out.
You don’t need to prepare anything in advance or know the “right” words. Some people come with a clear idea of what they want to talk about, while others arrive feeling confused or overwhelmed. Both are completely okay. The session is led by you, and we’ll go at a pace that feels manageable.
The first session is also an opportunity for you to ask questions — about counselling, about how I work, or about practical things like sessions and boundaries. Just as you’re deciding whether counselling feels right for you, I’m also ensuring that I can offer appropriate support.
Most importantly, your first session is about creating a safe, supportive space. There is no pressure to share anything you’re not ready to talk about. Counselling isn’t about being analysed or fixed — it’s about being heard, understood, and supported.
This blog post is offered for reflection and information only. It is not intended to replace counselling or professional support. If you feel you need additional help, you’re encouraged to seek support that feels right for you.