This page offers some information about what to expect from your first counselling session and how to prepare.
Getting started with counselling can feel like a big step into the unknown. Many people feel nervous before their first session, and that is completely natural.
30-Minute Initial Chat
If you send me a message or call me, I might invite you for a free 30-minute initial chat. This chat is a chance for us to talk about what you're looking for and what you hope to get from counselling. It's a chance to see if we're a good fit. This is not the same as a counselling session and there is no pressure or expectation for you to book a session if this doesn't feel right for you.
At the end of this chat, you can book your first session straight away, or you can go away and take some time to decide if you want to work with me.
Before Your First Session
If you decide to book your first session, we'll find a time that works for both of us and we'll decide whether to work in-person, online, or over the phone. Once we've agreed on a time and setting of the session, I will send you an email with the contract and some forms to read, fill in, and send back before our first session.
During Your First Session
I know that coming to therapy is a big step, so your first session is about building a connection. You don't need to share your full life story. This is about getting to know each other and helping you feel comfortable.
We'll also talk about confidentiality: what it means and the very limited situations where it may need to be breached.
Talking About Your Story
Once you feel ready, I will invite you to share what's brought you to therapy. You don't need to tell everything all at once. You set the pace. Some people talk a lot in the first session, while others prefer to take their time. Whatever you feel comfortable with is perfectly fine. I'm here to listen, not to judge.
You might be asked about your goals for therapy. These don't have to be big or clear. It could be something as simple as "I want to get better at understanding my feelings" or "I want to feel less anxious". Goals often become clearer as sessions go on.
The Space
If we're meeting in person, we will use a local meeting room in Bournemouth. The room will be quiet, private, and set up to help you feel at ease.
If it's online or over the phone, I'd ask that you have a private space where you can't be overheard. This will help you to open up about things you might not want your friends or family to overhear.
For online sessions, I will send you the invite and help with any technical issues if needed.
If it's over the phone, I will give you a call at the agreed time.
Whichever way we meet, the aim is to create a safe space where you can share openly. We can change where or how we meet over time as well. If we start working one way and you realise you prefer or would like to try a different way, we can adjust this.
Ending the Session
Near the end of the session, I might warn you the time is almost up, summarise what you've shared and check in how you've found the experience so far. We'll also talk about whether you'd like to continue and, if so, book the next session.
After the Session
It's common to feel a little tired or emotional after your first session.
Counselling can be hard. Sessions might bring up a lot more than you expected. It can feel overwhelming, even early on. But by starting to talk about it, you can begin to make sense of these feelings and start processing them.
After the session, allow yourself time to rest, reflect, or engage in a grounding activity, such as going for a walk.
Final Thought
The first counselling session isn't about talking about everything or solving everything at once. It's about beginning a relationship that supports your growth and healing.
Get in touch if you’re ready to explore how counselling might help.
Getting started with counselling can feel like a big step into the unknown. Many people feel nervous before their first session, and that is completely natural.
30-Minute Initial Chat
If you send me a message or call me, I might invite you for a free 30-minute initial chat. This chat is a chance for us to talk about what you're looking for and what you hope to get from counselling. It's a chance to see if we're a good fit. This is not the same as a counselling session and there is no pressure or expectation for you to book a session if this doesn't feel right for you.
At the end of this chat, you can book your first session straight away, or you can go away and take some time to decide if you want to work with me.
Before Your First Session
If you decide to book your first session, we'll find a time that works for both of us and we'll decide whether to work in-person, online, or over the phone. Once we've agreed on a time and setting of the session, I will send you an email with the contract and some forms to read, fill in, and send back before our first session.
During Your First Session
I know that coming to therapy is a big step, so your first session is about building a connection. You don't need to share your full life story. This is about getting to know each other and helping you feel comfortable.
We'll also talk about confidentiality: what it means and the very limited situations where it may need to be breached.
Talking About Your Story
Once you feel ready, I will invite you to share what's brought you to therapy. You don't need to tell everything all at once. You set the pace. Some people talk a lot in the first session, while others prefer to take their time. Whatever you feel comfortable with is perfectly fine. I'm here to listen, not to judge.
You might be asked about your goals for therapy. These don't have to be big or clear. It could be something as simple as "I want to get better at understanding my feelings" or "I want to feel less anxious". Goals often become clearer as sessions go on.
The Space
If we're meeting in person, we will use a local meeting room in Bournemouth. The room will be quiet, private, and set up to help you feel at ease.
If it's online or over the phone, I'd ask that you have a private space where you can't be overheard. This will help you to open up about things you might not want your friends or family to overhear.
For online sessions, I will send you the invite and help with any technical issues if needed.
If it's over the phone, I will give you a call at the agreed time.
Whichever way we meet, the aim is to create a safe space where you can share openly. We can change where or how we meet over time as well. If we start working one way and you realise you prefer or would like to try a different way, we can adjust this.
Ending the Session
Near the end of the session, I might warn you the time is almost up, summarise what you've shared and check in how you've found the experience so far. We'll also talk about whether you'd like to continue and, if so, book the next session.
After the Session
It's common to feel a little tired or emotional after your first session.
Counselling can be hard. Sessions might bring up a lot more than you expected. It can feel overwhelming, even early on. But by starting to talk about it, you can begin to make sense of these feelings and start processing them.
After the session, allow yourself time to rest, reflect, or engage in a grounding activity, such as going for a walk.
Final Thought
The first counselling session isn't about talking about everything or solving everything at once. It's about beginning a relationship that supports your growth and healing.
Get in touch if you’re ready to explore how counselling might help.