Starting Therapy? Here's What to Expect in Your First Counselling Session

Searching for the right therapist is a big first step—and showing up for that first session? Even bigger. Whether you’re feeling hopeful, anxious, or completely unsure, those emotions are normal.

If you’re starting therapy soon, you might be asking:

What will we talk about?

Will it be awkward?

Do I have to share everything right away?

This blog is here to walk you through it—all in plain, friendly language—so you can feel a little more grounded when the day comes.

1. The First Therapy Session is About Connection, Not Pressure

Let’s get this out of the way: therapy isn’t an interview, and your first session isn’t a test.

It’s about meeting your counsellor, exploring why you’ve come to therapy, and deciding whether they feel like a good fit. You’ll be encouraged to talk at your own pace. Your therapist might ask:

What’s brought you here?

Have you had therapy before?

What would you like support with?

There’s no pressure to explain everything straight away—counselling is a process, not a quick fix.

2. Expect a Little Paperwork (Nothing Scary)

Your therapist will usually go over things like:

Confidentiality and privacy

Session boundaries and cancellations

How they’ll work with you

If your therapist is registered with a professional body like the BACP or NCPS, they’re committed to ethical standards and your safety.

You can read more about how I work here.

3. It Might Feel Awkward, and That’s Okay

Opening up to someone new can be weird at first. You might feel unsure what to say—or worry about saying the “wrong” thing. You might even sit in silence.

And guess what? That’s still therapy. You’re allowed to be unsure. Your therapist is there to support you, not judge you.

4. You Don’t Have to Know What You’re Doing

Many first-time clients think they need to be prepared with goals or a backstory. You really don’t. Come as you are. Whether you bring notes or just show up, your session will be guided gently based on what you need.

5. You Might Feel... a Lot (Or Not Much at All)

Some people leave their first session in tears. Others feel relieved. Some feel nothing. Emotional reactions vary—and they’re all completely normal.

You’re unpacking something new. Give yourself space to feel whatever comes up.

6. You’re In Charge of the Pace

Good therapy is collaborative. You won’t be forced to talk about anything you’re not ready for. Your comfort and autonomy come first. Always.

7. You Don’t Have to Decide Right Away

The first session isn’t a commitment—it’s an introduction. Afterward, you can take time to reflect on whether it feels right to continue.

If you’re curious about what others have shared from their experience, you can Read Client Testimonials here.

Remember: Your First Therapy Session is a Step Forward

Therapy can feel unknown, especially if it’s your first time. But showing up is a powerful act of self-care. That first conversation might just be the start of something really meaningful.

Related Resources:

See my blog post below on How to Find the Right Therapist

What Happens in Therapy – BACP

About Me & Mind Vista

Looking for online therapy that meets you where you are?
I offer person-centred counselling for adults, neurodivergent individuals, and anyone navigating anxiety, low self-esteem, or life changes. 

Free 20-minute consultations available.
Email: jade.lambeth@mindvistasupport.com
Visit: www.mindvistasupport.com

If you would like to kick-start your mental health journey, check out my Holistic Wellbeing Journal. Now available for digital download.