What to Expect During Your First Counseling Session

Grace Johnson

Starting counseling with a new therapist, especially for the first time, can be incredibly intimidating. It is also something that is often not openly discussed. Many people are unsure where to start and may have only seen counseling portrayed in television shows or movies. Through this post, I hope to give you some insight into what a first counseling session might look like so that you can feel more prepared and know what to expect.

Before your first session, there is usually paperwork to complete. This is where you can share your reason for seeking counseling. There is no right or wrong answer to this question. For some, it may be trauma that has never been fully processed. For others, it may be as simple as wanting a space to vent and share their experiences with an objective person. Whatever your reason for seeking counseling may be, the first—and often hardest—step is asking for help. If you have made it this far, congratulations. You have already taken a significant step toward reaching your goals.

As a therapist, I believe the first session is one of the most exciting parts of the counseling process. We begin building rapport, I have the opportunity to meet someone new, and I get to walk alongside them for a portion of their journey through life. However, I also have experience being a client, so I understand the nerves that can come with opening up to a complete stranger in a 60-minute session.

The good news is that you do not need to come in with a plan for how to explain your entire life story in such a short amount of time. As counselors, there are a few things we typically need to cover during the first session, so I will give you a cheat sheet.

First, I like to gather information about why you are seeking counseling. While this is often included in the paperwork, I also like to hear it directly from you so that we can ensure we are on the same page. Next, I may ask questions about your current social and family dynamics, such as who you live with, who your sources of support are, and even what you enjoy doing for fun. Then, we can discuss your goals for counseling. At the end of this journey, what would you like to be different? Lastly, one of my biggest goals during the first session is simply to build rapport. I want to learn about you at a pace that feels comfortable and safe.

The first session does not need to be a tell-all of the most private parts of your life. I like to think of it as a bit of a “vibe check,” if you will. You, the client, are evaluating me just as much as I am getting to know you.

One thing I want to emphasize is that it is okay to want a different counselor. If you have attended several sessions with a therapist and find that your communication styles do not align, or perhaps their counseling approach is not the right fit for you, you are allowed to voice those concerns and seek another provider. Counseling can be an intimidating process, and it is not one-size-fits-all.

Finally, there is no right or wrong way to be in therapy. You do not have to be “good” at it. Our job is to meet you where you are. Keep in mind that therapy is a collaborative process. Life brings all kinds of challenges, but you do not have to face them alone. If you have been considering counseling but feel unsure where to start, know that you do not have to have everything figured out before reaching out. Sometimes the first step is simply showing up. If you’re ready to begin your counseling journey, I would be honored to walk alongside you.