What to Expect from Your First Counselling Session: A Beginner’s Guide

Starting therapy can feel like a big step, especially if you’ve never done it before. You might be wondering:

• What am I supposed to say?

• What if I don’t know what I need?

• What if I just cry?

• What if nothing changes?
  

These questions are normal. Therapy isn’t about performing or having it all figured out. It’s about creating a space where you can be real, with no pressure and no pretending

Sometimes it’s enough to simply say, "I’m not okay." That’s where we start.

Sometimes it’s enough just to say, “I’m not okay.” That’s where we begin.

What Happens in a Session?

We’ll go at your pace. You don’t need to have a story prepared or know exactly what to talk about. We can start with whatever’s on your mind, burnout, anxiety, a life change, or just a sense of feeling lost or emotionally tired.

I’ll ask steady, honest questions to help you make sense of what’s happening. My approach is practical, grounded, and focused on helping you reconnect with yourself.

How Long Will It Take?

That depends on what you're hoping for. Some people come for short, focused support. Others stay longer to explore things in more depth.

There’s no pressure either way. We’ll check in regularly to make sure therapy stays useful and relevant to you.

What If I’m Not Good at Talking About My Feelings?

You don’t have to be. Therapy isn’t a performance, it’s a conversation. You might be surprised how much surfaces once you feel secure enough to let it. We can go slowly. You don’t need to be "ready," just willing to show up.

What People Often Say After Starting Therapy

• "I didn’t realise how much I was carrying."

• "It’s a relief to have somewhere I can say the hard stuff."

• "I’m starting to feel more like myself again."
  

Therapy isn’t about fixing you. It’s about helping you reconnect with the parts of yourself that have gone quiet, and building a steady, grounded way forward.

You don’t have to do it alone. You don’t have to wait for things to get worse before you start.

Ready to talk? Book your free 30-minute consultation - clairelakeycounselling@outlook.com Read more about online counselling.