Your First Session: What to Expect and How to Prepare

14th July 2026

For many people, the gap between 'I think I need help' and actually booking a session can be weeks, months, or even years. One of the biggest barriers is simply not knowing what to expect. So here's a gentle guide to what your first session will actually look like.

Before the session

You've taken the brave first step and booked a therapy session. Now what?

Firstly, it's completely normal to feel nervous. Entering an unknown environment is always going to be scary and therapy might represent coming face to face with things you've been pushing aside for a long time. 

You don't need to have your "story" ready and there is no pressure to cover everything in session one. Therapy is an open space where everything can come out at its own pace. Think loosely about what has brought you to counselling. 

You don't need to prepare or bring anything, but notes are welcome if they help you feel more grounded. You can also bring things that help you feel more comfortable, maybe a fidget or a toy - whatever helps! 

If your session is online or by phone, try and pick a quiet and comfortable space where you won't be interrupted. Check your internet connection and set yourself up with everything you might need; water, tissues and maybe even a blanket for added comfort. 

What your counsellor will cover

In the first session the therapist will likely start off with an introduction about their work. They will explain in more detail how their style of therapy will look. 

They will cover confidentiality and its limits. Letting you know that you are in a safe space and everything you share will be kept between you. 

They will explain instances where other people might need to be informed, such as if there is a risk of harm to you or anyone you mention. This will be explained in as much detail as needed so there are no surprises. 

They will cover practical boundaries such as contact between sessions, cancellation policies and fees. 

This introductory section can feel a bit formal and slow, especially if you are anxious to get started, but it's there to make everything feel safe and clear before you begin. 

What you might be asked about 

At this point the counsellor will probably ask you a few questions about yourself. These will be things like 'What has brought you to counselling?', 'What are you hoping to get from the sessions?' and they may ask for a little background. Some counsellors might do this in the form of a questionnaire or mood assessment sheet while others might be more conversational. 

How you might feel

It might feel a little strange at first to talk to someone new about personal things. It's important to take your time. You won't be pushed into going deeper than you feel comfortable and you are allowed to stop the conversation and say you aren't ready to talk about something yet. The therapeutic relationship might need time to develop and your therapist should understand that. 

Some people feel relief quite quickly while some people leave feeling emotionally drained or unsure. Both are normal.

After your first session, try to give yourself some transition time. You might feel quite vulnerable, overwhelmed or emotional, so be kind to yourself, avoid scheduling something demanding immediately after and maybe even plan something calming or comforting instead. 

Counsellor compatibility

The first session is your opportunity to get to know your counsellor and see how you feel about working with them. Did you feel heard? Not judged? Comfortable? 

It's okay if it didn't feel right. Like every relationship in life, there are some people you gel with better than others. If this counsellor didn't suit your style, don't give up on therapy completely, try meeting with someone else. You might not know after just one session either and that's fine too. The important thing is finding what, and who, works best for you. 

You don't have to have it all figured out. Therapy takes time and the experience is different for everyone. What matters most is that you showed up.