Nicole Che
Registered Clinical Counsellor #20915
Starting counselling can feel like a big step. Many people who are considering counselling wonder what their first session will actually be like. And that’s completely normal. In fact, the most common thing I hear when people first come in is that they feel nervous, awkward and don’t know what to say.
The good news is, you don’t have to start.
Your Counsellor Will Start
Your counsellor will usually spend a few minutes helping you get settled. This includes introducing themselves, explaining confidentiality and privacy, talking about how counselling sessions typically work, and answering any questions you might have.
Talk About What Brought You to Counselling
Your counsellor will then invite you to talk about what’s been going on in your life and what led you to seek support. Understandably, your counsellor is still a stranger at this stage. Share what you feel comfortable with sharing. Some people start with a specific situation or concern, while others begin with a general sense that life isn’t quite working the way they’d like. However and whatever you start with is completely okay.
What to Expect from Your Counsellor
Your counsellor’s role is to support you in exploring your experience, thoughts and emotions, working with you to better understand yourself, and supporting you in next steps. Your counsellor might do this by:
- Listening carefully to your experiences
- Asking thoughtful questions
- Helping you clarify your thoughts and feelings
- Linking your experiences to past experiences
- Discovering recurring patterns
- Offering new perspectives
- Suggesting practical strategies or coping tools
Counselling is a collaborative process. Rather than giving advice or telling you what to do, your counsellor will work with you to better understand what you’re going through and what might help.
What You Might Experience
Every counselling session is different, but here are some things you might notice in your first session:
- Relief from finally being able to talk about something that’s on your mind
- Emotions that are either expected or unexpected
- Supported and understood
- Curious about new perspectives
- More awareness of your thoughts or patterns
Counselling is not always about immediate solutions, but you may leave a session feeling lighter with new things to reflect on.
How Counselling Sessions Usually End
Towards the end of session, your counsellor may take a few minutes to reflect on what was discussed. This might include:
- Noticing themes from the conversations
- Highlighting important insights
- Setting goals for counselling
- Suggesting something small to reflect on between sessions
Your counsellor will also discuss whether you’d like to schedule another appointment. Often times your counsellor will do this to encourage consistency, make it easier to align schedules, and help your counsellor plan and prepare for your next session.
Starting counselling can be intimidating, but our team of counsellors and psychologists are here to help make this a space where you can pause, reflect, and work through challenges with professional support.
When you’re prepared, book your first session with one of our therapists here!