Beginning counseling is a big step—and it’s completely normal to feel uncertain, nervous, or even skeptical about what to expect. Whether this is your first time in counseling or you’re returning after a break, the first session is a chance for you and your counselor to start building a foundation of trust and clarity.
What Happens During Your First Session?
1. A Warm Welcome
You’ll be greeted by your counselor and invited into a comfortable, private setting. Whether you're meeting in person or virtually, the goal is to create a space where you feel safe and respected.
2. Review of Paperwork and Policies
Your counselor may begin by reviewing important items such as confidentiality policies, limits of privacy, cancellation policies, and any intake paperwork you’ve submitted. This is a good time to ask questions about anything you’re unsure of.
3. Getting to Know You
Much of the first session is spent exploring your reasons for seeking counseling. You might talk about what’s been challenging lately, what brought you in, and what you'd like to get out of the process. You’re welcome to share as much—or as little—as you feel ready to.
4. Clarifying Your Goals
Your counselor will help you begin identifying some initial goals. These may evolve over time, but setting some direction early helps shape the counseling process around your needs.
5. Answering Your Questions
It’s okay to be curious. Your counselor is there to answer any questions you might have about therapy, their style, or what the process will look like moving forward.
What You Don’t Need to Worry About
You don’t need to come in with everything figured out.
You don’t need to tell your full story right away.
You don’t need to feel “broken enough” to deserve support.
You just need to show up.
Tips to Prepare for Your First Session
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Be open to the process—therapy is a journey, not a one-time fix.
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Bring any questions you have about the counselor, approach, or logistics.
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Know that it’s okay to be emotional, unsure, or even silent. Your comfort and consent guide the pace.
When Will I Start to Feel Better?
Some people feel a sense of relief after the first session just by having a space to talk. For others, it may take time. That’s okay. Counseling is about growth, not perfection—and growth can start with a single conversation.
Your first session is the beginning of a therapeutic relationship designed to support you—not judge you. It’s a place to feel heard, understood, and empowered to move toward what matters most to you.
You’ve already taken the hardest step by showing up. We’re here for what comes next.
