What to expect from your first counselling session

It’s mostly about getting to know each other

A first session is often called an assessment or initial consultation. Your counsellor wants to understand what has brought you to counselling and whether they are the right person to help. You are finding out the same about them.

You don’t need to prepare anything or tell your whole story. Share as much or as little as feels right. A good counsellor will go at your pace.

What you might be asked

• What has led you to look for counselling now
• How things are affecting your daily life, sleep, work or relationships
• What you would like to be different
• Some background, such as your health, support around you and any previous counselling
• Whether you are safe, which every counsellor asks so they can support you properly

The practical side

Your counsellor will usually explain how they work, including session length (often 50 minutes), fees, cancellations and confidentiality. Many put this in a written agreement, sometimes called a contract.

Confidentiality has some limits, for example if someone is at serious risk of harm. Your counsellor should explain these clearly. Our guide to confidentiality covers this in more detail.

Questions you can ask

• What kind of training and membership do you have?
• How do you usually work, and what might sessions look like?
• How many sessions do people usually have with you?
• What happens if I need to cancel?
• How will we know if counselling is helping?

Afterwards

It’s normal to feel tired, relieved or a bit raw after a first session. You don’t have to decide straight away whether to continue. The relationship with your counsellor matters a great deal, so trust how it felt to talk to them.