Your First Session with a Counsellor: What to Expect

Wondering what to expect from your first session with a counsellor? You’re not alone. Many people feel nervous before starting counselling—especially if they’ve never been before. Questions like “What will I have to talk about?”, “Will I be judged?”, or “What if I don’t know where to begin?” are completely normal.

As a counsellor, I understand how daunting that first step can feel. That’s why I want to walk you through exactly what happens in a first counselling session—so you can come in feeling a little more prepared and a lot more supported.

Why People Come to Counselling

People seek counselling for all kinds of reasons. Some are facing a specific challenge, like anxiety, grief, or a relationship breakdown. Others come simply because life feels heavy and they’re ready for something to change.

In my practice, I support people navigating:

• Stress or emotional overwhelm

• Anxiety or low mood

• Grief and loss

• Relationship difficulties

• Parenting or family stress

• FIFO life or isolation

• Career changes or identity shifts

• A general desire for personal growth and insight

  
  

You don’t need to be in crisis or have everything figured out to benefit from counselling. If something in your life doesn’t feel right, that’s reason enough to start.

The Purpose of a First Counselling Session

The first counselling session is all about building connection and trust. It’s a gentle starting point where we begin to explore what’s bringing you in and what support might look like moving forward. There’s no pressure to “dive deep” right away. You get to set the pace. My job is to create a safe, welcoming space where you feel heard and respected—no matter what’s on your mind.

Here’s What to Expect in Your First Counselling Session

Let me walk you through how a typical first session flows, step by step:

1. A Warm Welcome and Grounding Conversation

When we meet—either in person or online—I’ll begin by making sure you’re comfortable and explaining how counselling works. I’ll go over important things like confidentiality, what’s expected in the space, and how our sessions can be tailored to suit your needs.

You’re welcome to ask questions at any point. This time is for you.

2. Sharing What Brings You In

When you’re ready, I’ll gently invite you to share what’s been going on. There’s no right way to tell your story. You might start with something that’s been weighing on you, or you might not even know how to describe what you're feeling—and that’s okay too.

I might ask questions like:

• “What’s been on your mind lately?”

• “What made you decide to reach out now?”

• “How have things been feeling for you emotionally or mentally?”

  
  

Some people talk a lot in the first session; others prefer to take things slow. Either way, we’ll work at a pace that feels safe and manageable for you.

3. Exploring Your Hopes and Goals

We’ll spend some time exploring what you hope to gain from counselling. You don’t need to have clear-cut goals when you arrive—part of my role is to help you figure out what’s important to you.

People often come to counselling hoping to:

• Feel less overwhelmed or anxious

• Process grief or loss of a loved one

• Navigate a life transition (like career changes, parenting shifts, or relationship changes)

• Understand recurring patterns or emotional triggers

• Feel more confident, grounded, or self-aware

• Simply have a consistent, supportive space to talk

  
  

Whether your goals are big-picture or moment-to-moment, I’m here to help you move forward with clarity and compassion.

4. Asking Questions to Understand You More Fully

I may ask a few questions to better understand your background and current situation. These might touch on your relationships, work life, past experiences, or any current supports you have. You’re always in control of how much you share. If something feels too personal to discuss right away, that’s completely okay. There’s no rush.

5. Starting to Identify What Support Might Look Like

Depending on what comes up in our conversation, I might offer some initial ideas or tools to begin working with. This could be something practical (like a calming strategy), something reflective (like a journal prompt), or simply an encouraging insight to carry with you.

I’ll also explain how I work—so you know what to expect in future sessions. My approach is collaborative, respectful, and flexible. You don’t need to prepare or perform—just show up as you are.

6. Wrapping Up and Looking Ahead

At the end of our session, we’ll talk about how the session felt for you and whether you’d like to continue. Some clients feel ready to book in again straight away; others like to take time to reflect. Both are perfectly fine. If we choose to work together, we’ll also discuss how often you’d like to meet—weekly, fortnightly, or as needed.

What You Don’t Need to Worry About

Let me reassure you about a few common concerns:

• You don’t need to “have it all together.” Many people arrive feeling unsure, overwhelmed, or emotionally exhausted. That’s why you’re here.

• It’s okay if you cry. Counselling is a safe space to express your emotions—tears are always welcome.

• You won’t be judged. I’m here to listen, not to criticise or “fix” you.

• You don’t have to talk about everything at once. We’ll take it one step at a time.

  
  

The First Step Is Often the Hardest—But You’re Not Alone

Starting counselling can feel vulnerable, but it’s also an incredibly brave and empowering choice. Whether you’re going through something difficult or just want a space to reflect and grow, your first session is the beginning of a new chapter.

You don’t need to do this alone. I’m here to walk alongside you, at your pace, with care and compassion.

Your Journey to Healing Begins Here

This is an opportunity for self-discovery. You might uncover thoughts and feelings you didn’t realize you had. Counselling can provide much-needed clarity, and I’m honored to facilitate that journey. If you’ve been thinking about counselling and wondering if it’s right for you, I invite you to book a first session or get in touch with any questions.

As you embark on this path, remember that asking for help is a sign of strength, not weakness. Take that first step towards healing today!

Kimberly Freeman, BA Psychology, Dip Counselling, Registered Counsellor is the founder of Shifting Perspective Counselling, based on the Sunshine Coast, Australia. She offers compassionate, client-centred support for those navigating grief, loss, and life transitions both in person and online.