If you are wondering how to prepare for your first counselling session, start here: it is normal to feel nervous. You might worry about what to say, whether you will cry, or whether your problems are “serious enough”. The good news is that you do not need to prepare much. Your counsellor will guide the conversation.
How to prepare for your first counselling session
You do not need a written account of your whole life. A few notes are enough: why you are seeking support now, what feels most difficult, and what you would like to be different.
If you are using online counselling, choose a private room, check your internet connection and keep the joining link ready. Headphones help with privacy.
What to say to a therapist for the first time
If you do not know where to begin, you can simply say so. Some easy ways to start: “I have been feeling … for the last few weeks”, “Something happened recently that I cannot stop thinking about”, or “I am not sure what is wrong, I just do not feel like myself.”
You can share as much or as little as you are comfortable with. It is fine to say “I am not ready to talk about that yet”.
Questions to ask your counsellor
It is your right to understand who you are working with. You might ask about their qualifications and experience with your concern, the approach they use, how long sessions are and how often you would meet, the fee and cancellation terms, and how confidentiality works.
After the first session
Notice how you felt talking to this person. Feeling understood and respected matters more than having all the answers in one session. If it did not feel right, it is okay to say so or to try someone else.
Frequently asked questions
What should I say in my first therapy session?
Start with what made you book: how you have been feeling and what you would like to change. If you do not know where to begin, say that; your counsellor will help.
What happens in the first counselling session?
Your counsellor asks about your concerns, daily life and goals, explains how they work and agrees a plan with you.
Is it normal to cry in therapy?
Yes. Many people cry in sessions, especially at the start. Counsellors are used to it, and it is nothing to be embarrassed about.
Talk to someone
We offer individual counselling online, in English, Hindi or Gujarati.
Book AppointmentThis article is general information, not a personal assessment or medical advice.