by Francois Martin Hunter
For many people, the hardest part of counselling is not the talking.
It’s the not knowing.
You might be wondering:
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What will I be asked?
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What if I don’t know what to say?
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What if I get emotional?
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What if I say the wrong thing?
These questions are completely natural.
Starting counselling is a vulnerable step, and uncertainty can make it feel bigger than it needs to be.
The first session is not a test. It’s a gentle beginning.
The first session is about safety, not fixing
Your first counselling session is not about solving everything.
It’s about creating a space where you feel safe enough to begin.
We move slowly. There is no pressure to share your whole life story or explain yourself perfectly. You’re allowed to arrive exactly as you are, even if that means feeling unsure, quiet, emotional, or confused.
Often, the first session is about:
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Helping you feel comfortable
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Getting to know each other
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Understanding what’s brought you here
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Exploring what you’re hoping for
It’s a conversation, not an interrogation.
What if I don’t know what to talk about?
This is one of the most common worries. And it’s completely okay.
Many people start with:
“I’m not really sure where to begin…”
That alone is a perfect place to start.
We can explore together:
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What’s been weighing on you
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What feels difficult right now
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What you’d like support with
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What you’re longing for more of
You don’t need clarity before counselling. Clarity often comes because of counselling.
What actually happens in the session?
In your first online session, we may gently explore:
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What’s been happening in your life recently
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How you’ve been feeling emotionally
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What made you reach out now
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What you’d like counselling to offer you
We’ll also look at practical things like:
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How sessions work
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Boundaries and confidentiality
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How we can make this space feel safe for you
Everything is collaborative. Nothing is forced.
What if I feel emotional?
That’s welcome here.
Tears, silence, nervous laughter, and deep sighs are all normal responses when we finally give ourselves space to slow down.
You don’t have to hold yourself together in counselling. You’re allowed to be human.
What if it feels awkward?
It might, at first.
And that’s okay too.
New relationships take time. Therapy is no different.
The first session is simply the beginning of building trust.
You don’t have to feel instantly comfortable. We grow into the space together.
How will I feel afterwards?
Everyone is different. You might feel:
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Lighter
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Tired
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Emotional
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Relieved
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Thoughtful
All of these responses are normal. Counselling can gently open things up, and your system may need time to settle afterwards.
It’s also about seeing if we’re a good fit
The first session is for you as much as it is for the process. It’s a chance to sense:
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Do I feel heard?
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Do I feel safe?
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Do I feel respected?
If it feels right, we continue. If not, that’s okay too. Finding the right therapist is important.
Taking that first step
Starting counselling doesn’t mean you have everything figured out.
It simply means you’re listening to yourself.
If you’re feeling nervous, unsure, or quietly hopeful, that’s often a sign you’re ready to begin.
If you’d like a gentle, supportive space to explore what’s coming up for you, you’re warmly invited to get in touch and take the first step at your own pace.