Your First Counselling Session Booked- should I prepare?

 Acknowledge Your Feelings

It’s normal to feel nervous or unsure before your first therapy session. Many people experience anxiety about opening up to a stranger or feel vulnerable discussing personal topics. Recognising and accepting your feelings can help you approach the session with an open mind.

Take a moment to acknowledge how you’re feeling about starting therapy. It’s okay to be anxious or even excited—remember, therapy is a supportive space where your therapist is there to help you, not judge you.

Identify Your Goals for Therapy

Before your session, it can be helpful to think about what you want to achieve through therapy. Are you looking for ways to cope with stress or anxiety? Do you want to improve your relationships or work through past trauma? Having a clear idea of your goals can help guide the conversation during your first session.

Jot down a few thoughts about why you decided to seek therapy. This can include challenges you're facing, areas where you feel stuck, or things you hope to work through. Writing down these thoughts can give you a clearer direction and help you feel more confident talking about them.

Be Ready to Share Your History

In the first session therapists often ask about your personal history to understand the context of your current struggles. While it’s normal to feel hesitant about sharing personal details, being open will help your therapist gain a better understanding of your needs and guide you effectively. 

Be ready to talk about your background, including any mental health history, significant life events, and family dynamics. 

Prepare for Questions About Your Current Situation

Your therapist will likely ask about your current emotional state and what brought you to therapy. This may involve discussing how you're feeling in your day-to-day life, any symptoms you're experiencing, or your relationships with others.

Take some time to reflect on how you're feeling right now. Consider how your mental health has been affecting your daily routine, relationships, or work. You don’t need to have all the answers, but having an idea of your current emotional state will help guide the conversation.

Think About What You Want From Your Therapist

Therapists use different methods and approaches, so it’s a good idea to consider what kind of support you’re looking for. Do you want a therapist who provides more practical tools and strategies, or are you looking for someone to simply listen and offer emotional support? Understanding your preferences will help you and your therapist work together more effectively.

Reflect on whether you prefer a more directive, solution-focused approach or a more reflective, listening-based approach. Feel free to communicate this with your therapist during your first session, as it will help ensure that you feel comfortable with the therapeutic process.

Remain Open to the Process

Therapy is a collaborative effort between you and your therapist, and progress takes time. The first session will likely focus on getting to know you and establishing trust. Don’t expect to resolve everything in one visit.

Stay open-minded. Therapy is a journey, and meaningful progress takes time. Trust the process and be patient with yourself as you begin this path.

Read and Sign The Necessary Forms or Documents

Your therapist may ask you to fill out some paperwork before or during your first session, including consent forms or intake questionnaires. Having these ready can help you feel more prepared.

If your therapist requires any paperwork, make sure you have it filled out beforehand.

Set Realistic Expectations

The first session will primarily be about getting to know each other and understanding your reasons for seeking therapy. It’s unlikely that all your concerns will be resolved right away, and that's perfectly fine.

Manage your expectations by understanding that the first session is just the beginning. Therapy is a process, and your therapist will work with you over time to explore what is most important. Always remember the therapist is not there to fix or solve everything for you (unfortunately they do not have a magic wand). They are there to support and help you to understand your situation better and come to further clarity... not to tell you what to do, advise or problem solve- That's what friends, family or colleagues do. 

Conclusion

The therapist will more than likely do a lot talking in the first session- discussing contracting, confidentiality, data protection and a bit about how they work as a counsellor. Also then moving on to finding out a little about you and why you are there. 

Preparing for your first therapy session doesn’t have to be stressful. With a little reflection and a willingness to be open, you can make the most of this important step in your mental health journey. Remember, therapy is a supportive space for you to explore your thoughts, feelings, and challenges at your own pace.

There is no pressure, expectations or judgements so just enjoy the space and being able to discover more about yourself.