What to Expect in Your First Counselling Session

Taking the first step toward counselling can feel overwhelming. Whether you’re seeking support for anxiety, trauma, parenting struggles, or simply wanting a space to process your thoughts, starting therapy is a big and courageous decision. If you’ve never been to counselling before, you might be wondering: What will it be like? What should I say? Will my concerns be understood?

At Peace by Piece, I understand that uncertainty can create hesitation. I hope this introduction will help you know what to expect in your first session and how to prepare so you can feel more comfortable and confident in taking this step.

1. A Warm and Supportive Start

Your first session is about building a foundation of trust and safety. Your counsellor will likely start by introducing themselves, going over confidentiality, and explaining the general flow of sessions. This is a space where you are welcomed just as you are—there is no pressure to have everything figured out.

2. Talking About What Brings You to Therapy

You will have the opportunity to share what brought you to counselling. This could include specific challenges you’re facing, emotions you’re struggling with, or goals you have in mind. There are no right or wrong ways to express yourself—whether you share a lot or just a little, your counsellor will meet you where you are.

3. Questions to Help Your Counsellor Understand You

Your counsellor may ask questions to better understand your background, relationships, and experiences. These questions are meant to get a clearer picture of who you are and what approaches might best support you. If at any point you feel uncertain or uncomfortable, it’s completely okay to let your counsellor know.

4. Establishing Goals and Next Steps

Your therapist will help guide you in clarifying your hopes for therapy. Whether you want to manage anxiety, process past trauma, improve relationships, or develop coping skills, your goals will shape the direction of your sessions. Some people prefer structured plans, while others want a more open-ended approach—your therapist will work with you to find the best fit.

5. It’s Okay to Have Mixed Feelings

Starting therapy can bring up a mix of emotions. Some people feel relief after the first session, while others may feel emotionally drained or uncertain. All of these feelings are completely normal. Therapy is a process, and each session builds on the last.

6. Practical Details to Keep in Mind

• You don’t need to prepare anything in advance, but it may help to think about what you hope to get from therapy.

• It’s okay if you don’t feel an immediate connection with your therapist—building trust takes time. If you ever feel like a different approach or therapist might be a better fit, that’s something you can discuss.

• Therapy is a judgment-free space where you are encouraged to be yourself. There’s no need to filter your thoughts or emotions.

Taking the First Step

Reaching out for help is an act of strength. Whether you’re navigating anxiety, grief, past trauma, or life changes, therapy provides a space where you are heard and supported. Your first session is just the beginning of a journey toward greater understanding, healing, and growth.

If you’re ready to take the next step, we’re here to walk alongside you. Reach out to schedule your first session, and let’s begin this journey together.