1. Before booking the Session: A Phone Call and a Chance to ask Questions.
Finding a therapist can be a minefield, trying to decide who is going to be the best fit for you, based on a picture and a few paragraphs is very difficult. Are they located close to where you live or will you have to travel? Do I want face to face or online sessions? What will I even talk about? I offer a free initial call to my clients, this gives me the opportunity to complete my client evaluation form, this includes taking basic personal information, a brief mental health history, and a conversation around confidentiality. It also gives you the opportunity to ask any questions that you want to about the process and how I work. If, following this you feel comfortable to do so, we will look at arranging our first session.
Some therapists may ask why you’re seeking support — don’t stress about having the “perfect” answer. Just be honest and open.
Tip: Write down any questions or concerns you’d like to discuss. It’s okay to have a list!
2. Arriving: Creating a Comfortable Environment
Whether your session is in person or online, I aim to create a safe, calming space. If it’s virtual, make sure you’re in a quiet, private area with a stable internet connection where you are not going to be interrupted.
With me, you can expect a warm greeting and a calm tone — no harsh lighting, no scripted interrogation, no psychoanalysing on sight. My therapy space is comfortable and easily accessible.
3. Introductions and Boundaries
The session will typically begin with a brief reminder of our initial conversation, and seeing if you have had any further questions that have come up for you. I will then go over the main parts of my counselling contract, a copy of which you will have been sent, after out initial phone call. The main point to cover will be around confidentiality — what stays between the two of us, and the rare situations where the law overrides confidentially for the purpose of safety. I will also cover what we should do if we ever bumped into each other outside of a session.
You’ll also hear about:
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Your rights as a client
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The structure of our sessions
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Payment and cancellation policies, if not already covered
4. Talking About Why You're There
This is the heart of the session, but please don’t worry — it’s not a test.
I may ask:
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“What brings you here today?”
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“Have you had therapy before?”
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“What are some things you’d like to work on?”
You don’t need to have your entire story ready. Share what you’re comfortable with. If you’re not sure where to start, that’s okay — therapists are trained to help guide the conversation.
5. Collaborating on Goals
Near the end of the session, your therapist may help you clarify what you'd like to achieve in therapy. It could be:
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Managing anxiety
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Healing from past trauma
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Improving relationships
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Building self-esteem
These goals don’t need to be set in stone — they can evolve over time.
6. It’s Normal to Feel... a Lot
After your first session, you might feel:
- Relieved
- Tired
- Unsure
- Hopeful
- Angry
- Upset
All of those feelings are valid. Sometimes just saying things out loud can stir up emotions. Give yourself space to reflect and process.
7. One Session Doesn’t Have to Be a Lifetime Commitment
Not every therapist will be the right fit — and that’s okay. You deserve to feel safe and supported. If something didn’t feel quite right, it’s perfectly acceptable to try someone else.
Final Thoughts: You’ve Already Taken a Brave Step
Your first therapy session is a starting point — not a solution, but the beginning of one. You showed up and that is a big step and something to be proud of. You asked for help. That alone is powerful.
Remember: therapy is a space designed for you. Come as you are.