Your First Counselling Session: What to Expect

Sep 30

The Story Within Counselling Office, Departure Bay, Nanaimo, BC.

I’ve been going to counselling since I was 19, so I understand the mix of nerves and hope that can come with meeting someone new. Sometimes it takes a while to feel ready to share; sometimes the tears come right away. Either way, I’ve got you covered. (And yes, there’s lots of Kleenex, sometimes even the fancy kind.)

You might wonder: Where do I sit? Do I have to lie down? What if I don’t know what to say? (Spoiler: you can sit on the couch, you don’t have to lie down, and it’s okay if things come out messy.)

A few notes about how we’ll meet

In-person: My office is in my home in Departure Bay. There are some stairs, and you might notice my cat wandering by. I’ll send directions and parking info before your session. Please arrive right on time.
Online: If we’re meeting on Zoom, it helps to check your internet connection beforehand. You might also want to find a quiet, private space where you can feel comfortable talking. The Zoom link is in your booking confirmation email.
House calls: No need to tidy up or make me tea, I’ll bring everything we need. All that matters is a comfy spot where we can sit together.

Why it might feel hard

Starting counselling means stepping into something new and personal. For most of us, our brains prefer predictability and uncertainty can feel uncomfortable. Some folks worry they’ll say too much, not enough, or the “wrong” thing. The truth is, there is no wrong way of doing therapy. Just showing up is already a powerful first step.

What happens in your first session

A warm welcome – Find your spot (yes, the couch is yours), settle in, and get comfy.
Quick admin – We’ll go over a few basics like confidentiality and logistics.
Your goal for therapy – If our work together was a huge success, how might life feel different?
Your story – We’ll talk about what brought you here. You don’t need a polished version, just whatever feels okay to share.
Next steps – We might come up with something small to try before your next session, and we’ll decide together when to meet again. For some folks weekly feels right, for others every two weeks works better.

Some tips to get the most out of counselling

Come with curiosity – You don’t need perfect answers, just a willingness to explore.
Go at your own pace – Share what feels safe now; there’s no pressure to rush.
Honest feedback welcome – It’s always okay to say no to anything I suggest, or to correct me if I get something wrong. If something feels unclear or you’re unsure, ask away.
Try little things between sessions – Even jotting notes in a notebook or noticing feelings during the day can help.