Starting therapy can feel like a big step, and it’s natural to feel nervous or unsure about what to expect. Whether it’s your first time considering counselling or you’ve tried therapy before, understanding what happens in an initial session can help ease some of that apprehension. This post walks you through what to expect during your first therapy session.
Why the First Therapy Session Matters
The first session sets the tone for your therapeutic journey. It’s an opportunity for you and your counsellor to get to know each other better, establish a sense of safety, begin building trust, and determine how you’ll be working together. It’s also a space where you’re encouraged to bring your whole self, however you’re feeling, and whatever you’re ready (or not ready) to share.
The Contract
The counsellor will send you a written contract, which outlines how you’ll be working together. Some counsellors provide a set contract with firm boundaries, while others, like myself, are more collaborative. Either way, certain aspects—like confidentiality and safeguarding—are legally required, while others are more flexible. Key areas often covered include:
- Platform: Whether sessions will take place face-to-face, online, over the telephone, over email, etc.
- Session length: The ‘therapeutic hour’ is usually 50 minutes, but some counsellors may offer shorter or longer sessions. I offer a full 60 minutes, as it aligns with my values and approach.
- Frequency: Sessions might be weekly, fortnightly, monthly, or arranged as needed.
- Fees: Some counsellors might offer you a reduced rate (concession), based on what you can afford.
- Note-taking: You may be asked how you’d like to be identified in the counsellor’s notes (e.g., initials or an alias).
- Breaks and holidays: You’ll agree how much notice to give when planning time off.
- Contact between sessions: Your counsellor will clarify if and how you can get in touch between appointments, based on their boundaries and your needs.
Some counsellors clearly explain that this is part of contracting; others may approach it more subtly. Either is fine. It’s about what works for the therapist and the client. You’ll always receive a written copy, which you’re encouraged to read, sign, and return. If anything’s unclear, please do ask. Questions are welcome.
After the Contract
What happens next can vary depending on your counsellor’s modality. As a person-centred therapist, I’ll likely begin by briefly revisiting our consultation to see if anything’s changed. Then, I’ll invite you to use the time in a way that feels meaningful to you.
This non-directive approach might feel unfamiliar at first. Many of us are used to being told what to do or how to ‘fix’ things (think of school, work, etc.). But in therapy, you’re in the driver’s seat. That freedom can feel unsettling, or it might feel like a relief. Either way, there’s no pressure to “get it right.” You don’t have to talk about everything straight away. It’s OK to go at your own pace.
Wrapping Up the First Session
At the end of the session, your counsellor might summarise what you’ve talked about and check in with how you’re feeling. They might also ask you how you found the first session to get a better sense of what you might find helpful moving forward, or what might potentially block you.
You might leave the first session feeling lighter, clearer, or even more emotional than you expected. That’s all completely valid. Therapy can stir up a lot, especially in the beginning.
This is Your Journey
Coming to counselling is a brave and personal decision. By understanding what to expect from your first therapy session, you can step into the process with more confidence. Remember: this is your space, and your journey. Finding a counsellor you feel comfortable with is an important part of making the experience helpful and transformative.