Starting Counselling? Here’s What to Expect in Your First Therapy Session

Taking the first step toward therapy can feel like a big leap. You might be nervous, unsure what to say, or wondering if it will really help. These are completely normal feelings—especially if you’ve never had counselling before.

At GTA Counselling, I believe in making the process as comfortable and transparent as possible. This blog post will walk you through what to expect during your first session so you can feel more confident and prepared.

Before the Session: What Happens After You Book

Once you decide to book a session, you’ll receive a confirmation via email or text. This message will include all the essential details:

• 📍 Location (for in-person sessions in Atherton)

• 💻 Online session link (if you’re opting for remote counselling)

• 🗓️ Appointment time

• 💳 Payment instructions (payment is required at time of booking to confirm your session)

If you have any accessibility needs or questions before your session, you’re welcome to get in touch.

What We’ll Talk About in Your First Session

The first session is all about getting to know you in a safe, non-judgmental space. There’s no pressure to share everything at once. You can go at your own pace.

Here are some things we may explore:

• 🧠 What’s brought you to counselling (such as anxiety, stress, relationship issues, burnout, or self-esteem struggles)

• 🎯 Your goals for therapy—what would you like to gain or change?

• 📚 Some background information, like your personal history, support systems, and life circumstances

It’s perfectly okay if you’re not sure what your goals are yet. Therapy can help you figure that out, too.

Boundaries & Confidentiality: What You Share Stays Safe

Everything we discuss is kept confidential, in line with ethical guidelines and data protection laws. In your first session, I’ll explain:

• 📜 The confidentiality agreement

• 🚨 Any exceptions, such as risk of harm to self or others

• 🔐 How your personal information is stored securely

These boundaries help create a space where you can speak openly and feel safe.

It’s Okay to Feel Unsure

Many clients tell me they feel nervous or unsure before their first session—this is completely natural. Whether you’re worried about opening up, unsure what to expect, or wondering if therapy will “work” for you, it’s okay to bring those feelings into the room.

Counselling is not about having it all figured out—it’s about beginning where you are.

No Obligation to Continue After One Session

It’s important that therapy feels like a good fit. After your first session, you are under no obligation to continue. Some people find one session helpful to reflect, while others decide to come regularly. You are always in control of your counselling journey.