What to expect in your first counselling session

Your first counselling session can bring up all kinds of feelings

This post gently walks you through what to expect, from building trust and setting goals to getting a feel for how therapy might support you.

Opening the Door

This first meeting is like opening a door to something new. It’s not about diving straight into solutions — it’s about getting to know one another. We’ll spend time understanding your story, your challenges, and what’s brought you to therapy.

Think of it like laying the foundations of a house: a strong base means everything else can be built with more ease and stability. The more we understand each other, the better we can shape therapy to meet your needs.

At a glance

Your first session is all about building rapport and understanding your unique challenges.
We’ll explore aspects of your life, such as your living situation and current coping strategies, to tailor the support that suits you best.
Informed consent is central to our work, so we’ll outline the framework of therapy and what you can expect.
This meeting is an opportunity to gauge our connection and see if working together feels right for you.

“It’s okay to not know what to say — we’ll figure it out together, one conversation at a time.”
It’s your safe space, everyone uses it differently.

What to Expect During the Initial Meeting

To help you get a feel for how the first session works, here’s a breakdown of some key areas we may explore.

You can click into whichever parts you’re curious about — or simply work through them in your own time.

What actually happens in the first session?

The first session is a bit like a first date, we share stories, explore what’s important to you, and begin building trust. I might ask about your living situation, emotions, and recent challenges, but this isn’t just about collecting facts. It’s about creating a space where we can start to work together safely and honestly.

I may take a few notes along the way, but the focus is always on helping you feel heard, supported, and understood. By the end of this session, I hope you’ll feel more at ease and ready to take the next steps.

How do we start building trust and connection

Building trust in therapy is like tending a garden — it takes patience, care, and the right conditions. During our session, it’s normal to feel a bit unsure. But remember, this is a space just for you.

Together, we’ll work to build a connection where your thoughts and feelings can be shared without judgement. That connection becomes the foundation for all the work that follows.

Will I need goals or a clear reason for coming?

Setting goals is like planning a route for a journey. In our first session, we’ll explore what’s brought you here, and what you hope to change or understand more deeply.

Whether you’re seeking more ease, clarity, connection, or resilience — this is your space to speak those hopes aloud. Together, we’ll shape the direction of our work based on what matters to you.

Do you just listen, or is it more than that?

Active listening is at the heart of our work. I’ll listen not just to your words, but to the emotions, hesitations, and silences too. When someone truly listens, we often hear ourselves more clearly — and that clarity can bring powerful insights.

This session is your chance to speak freely, knowing you’re being met with presence and care.

How do we know if therapy is helping?

As we continue working together, we’ll pause now and then to check in on how things are going. This is a bit like tuning an instrument — small adjustments help keep us in harmony with your goals and needs.

We’ll talk about what’s working, what might need shifting, and whether anything feels unclear. These regular reflections help us stay connected and moving in a direction that feels right for you.

A Gentle First Step Forward

Starting therapy can stir up all kinds of feelings — and that’s completely okay. Your first counselling session with Safe Spaces Therapy Online is about creating a space where you can simply begin. No pressure to be “ready” or have all the answers.

Together, we’ll build a relationship rooted in trust and understanding. We’ll take things at your pace, gently exploring what matters to you and how therapy can support your growth. This is the beginning of something shaped around you — and you’re not in it alone.

green trees and brown dried leaves during daytime

What to expect in your first counselling session

Your first counselling session can bring up all kinds of feelings

Opening the Door

At a glance

What to Expect During the Initial Meeting

What actually happens in the first session?

How do we start building trust and connection

Will I need goals or a clear reason for coming?

Do you just listen, or is it more than that?

How do we know if therapy is helping?

A Gentle First Step Forward

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