What to Expect from Your Counselling Sessions

Welcome to your first counselling session!

Especially if you’ve never been to counselling before, you might be feeling a mix of curiosity and apprehension. Here’s what you can generally expect to help you feel more prepared and at ease.

  1. Confidentiality and safety – Your counsellor is committed to creating a safe and confidential space for you. This means that anything you share during sessions will be kept private, with some exceptions related to safety or legal obligations. This confidentiality helps build trust and allows you to speak openly about your concerns.
  1. Initial assessment – In your first session, the counsellor will likely ask about your reasons for seeking counselling, your personal history and any current challenges you’re facing. This initial assessment helps the counsellor understand your needs and goals, which will guide the direction of future sessions.
  1. Setting goals – Together, you and your counsellor will identify what you hope to achieve through counselling. These goals might include improving relationships, managing stress or working through specific issues. Setting clear goals provides focus and direction for your sessions.
  1. Open dialogue – Counselling is a collaborative process. Expect an open dialogue where your thoughts, feelings and experiences are explored. Your counsellor will listen attentively, ask questions and offer feedback. This is a space where your perspective is valued and where you can express yourself without judgment.
  1. Techniques and strategies – Depending on your goals and needs, your counsellor might introduce various techniques and strategies to help you cope with or understand your issues. These could include cognitive-behavioral techniques (CBT), mindfulness exercises or exploring different ways of thinking about problems.
  1. Homework and reflection – You might be assigned “homework” between sessions, such as keeping a journal, practicing certain skills or reflecting on specific topics. This is designed to help you make progress outside of sessions and integrate what you’re learning into your daily life.
  1. Pacing and comfort – Counselling sessions are usually 50 minutes long, but the pace and depth of discussion can vary based on your comfort level. It’s important to communicate with your counsellor if something feels too overwhelming or if you need to slow down.
  1. Feedback and adjustment – Your feedback is crucial. If you feel that something isn’t working or if you have concerns about the process, let your counsellor know. They are there to help you and will adjust their approach based on your input to ensure that the sessions are as beneficial as possible.
  1. Emotional responses – Counselling can evoke a range of emotions. It’s normal to feel vulnerable, relieved or even frustrated at times. Your counsellor will support you through these emotions and help you work through them constructively.
  1. Continual growth – Counselling therapy is a journey of self-discovery and personal growth. Progress might be gradual and it’s important to be patient with yourself. Each session is a step toward understanding yourself better and making positive changes in your life.

Your first counselling therapy session is the beginning of a supportive and collaborative process. It’s an opportunity to explore your thoughts and feelings in a safe and non-judgmental environment.

Remember, you’re taking a proactive step toward improving your well-being and your counsellor is there to guide and support you throughout this journey.

“Taking care of yourself doesn’t mean me first. It means me too.” – L.R. Knost