What should I expect during my first therapy session?
Wondering what your first therapy session will be like? In this article, I am going to share with you about what you can expect in a first therapy session so that you can feel more prepared and at ease.
To begin, rest assured that it is totally normal to wonder what a first session will be like and to feel a combination of different feelings heading into your first session. It is common for new clients to feel nervous or tentative. I also see clients who skip into session excited and eager. All feelings are welcome!
To make this nice and digestible, I have broken down a list of what you can expect in your first session and things to be mindful to help support you in your counselling journey.
1) Obtain your valid and informed consent to counselling
If you are seeing a clinical counsellor who is registered with a professional association, such as the BC Association of Clinical Counsellors or Canadian Counselling and Psychotherapy Association your counsellor is mandated to comply with professional and ethical standards.
At the beginning of your session, your counsellor will share with you the following:
1) A brief description of therapy including the potential benefits and risks
2) Information about the counsellor’s therapeutic approach and orientation
3) The client’s right to access their clinical records
4) The client’s right to withdraw consent at any time in the counselling process
5) That all information in the session is confidentiality with the exceptions to confidentiality (visit the FAQ section of the home page to learn more about these exceptions)
6) The client’s right to contact the association with complaints against the counsellor
The counsellor will obtain your valid and informed consent to counselling prior to continuing to engage in their therapeutic services
2) Learn more about what brought you to counselling
In a first session, your counsellor will want to learn more about you and what brought you to reaching out to them. It is totally normal to not be 100% certain what you are wanting support on – so don’t stress if you can’t pinpoint exactly why you are there. Depending on your counsellor’s approach, your counsellor will either formally or informally try to learn not just about your presenting problem but about other aspects of your life including key relationships, your lifestyle and hobbies, and support systems.
While it isn’t necessary, some folks find it helpful to write notes in advance to the session about key things that they are hoping to work on and feel the counsellor should know. For some, it can feel nice to carve some time out to organize their thoughts in advance. Also know that is completely ok to go in with no agenda as your counsellor will support you to uncover what feels most important to discuss while you are together.
3) Determine next steps
At the end of your session, your counsellor will likely check in on how you felt the session went and if you had any key takeaways. Based on your discussion, they will likely share some of what also stood out to them and what they believe could be good areas for focus for future sessions. Your counsellor will share what working together will continue to look like including what they think may work well for frequency of sessions. It is common for a new client to book in weekly or bi-weekly sessions when beginning the counselling process.
What else should I know about my first session?
1) Counselling is a process
While it totally makes sense that when you come to counselling you may feel eager to have your problems immediately solved, it is important to remember that counselling is a process. In your first session, you may walk away with some helpful insights and a greater awareness of what you want to work on, however, there is likely more work that you will need to do to truly address the root of your challenges. Be patient with yourself and know that each time you meet with your counsellor, there is more opportunity for greater insights and opportunity to gain clarity and internal resources to get where you are hoping to go.
2) It can take time to find a counsellor who feels like a right fit
As no two therapists are alike, this means that sometimes it can take trying a few different counsellors before finding one that feels good for you. As much as the first session is about the counsellor getting to know you, it is also about you getting to see how you feel with the counsellor. Do you feel like you are in a safe space? Do you feel your voice is being heard? Does your counsellor’s approach feel aligned with how you want to be working through your challenges? It can sometimes take a couple sessions to truly know whether your counsellor is a good fit. Ideally you can feel comfortable and safe to provide them with feedback so that they can adjust to meet your preferences.
3) You can’t fail therapy
In a first session, I will always remind my clients that they can’t fail therapy. There is no “right” or “wrong” way for you to be in counselling. The only thing that matters is that you feel comfortable, safe, and supported. The last thing you need to worry about is what your counsellor thinks of what you said or what you did. As counsellors, we are committed to being your cheerleader and advocate. This is a space for you!