What to Expect at Your First Counselling Session
For some people, taking the step to book their first counselling appointment is the hardest part. For others, it's talking themselves into showing up on the day.
Doubt, nerves, and second-guessing are incredibly common before that first session. You don’t have to have the right words or know where to start — simply showing up is enough.
Many people delay booking an appointment because they tell themselves:
I should be able to handle this myself.
Talking about it won't change anything.
Other people have it worse.
It's not that bad yet.
This is especially common if you’re used to coping on your own, being the strong one, or looking after everyone else.
You might worry that talking about people you care about feels disloyal or uncomfortable. There can also be a quiet belief that others need help more — or that your own struggles aren’t “bad enough” to deserve support.
It’s completely normal to wonder what will happen, what you’ll be asked, or whether you’ll know what to say.
The good news is, you don’t need to prepare, have everything figured out, or know exactly where to start.
What happens in your first counselling session?
Your first session is simply a conversation.
We start with completing an intake form and talking through confidentiality — what it means, how your information is protected, and the situations where there are legal limits to confidentiality.
Confidentiality is an important part of counselling. It helps create a space where you can feel safe being honest about your thoughts, feelings and experiences.
What you share is treated with care and respect and remains confidential.
There are some situations where I am required by law to share information, including:
If I am concerned that you may be at risk of harm to yourself or someone else.
If there are concerns about abuse or neglect of a child or young person.
If information is required by a court of law.
If a referral to another professional is needed — I will always talk this through with you first and seek your consent where possible.
As a counsellor in South Australia, I am also a mandatory reporter. This means there are legal obligations to report concerns where a child or young person may be at risk of harm.
The first session is about understanding what’s happening
The first session is about getting to know you and understanding what's been happening in your life.
We'll talk about what has brought you to counselling and, more importantly, how it has been impacting you.
You don't need to tell your whole story in one session, and there is no pressure to talk about anything you are not ready to share.
We simply start where you feel comfortable.
Something I often hear after a first session is:
"I didn’t expect the shift that came from finally saying out loud the things I’d been holding onto for years."
There is no right or wrong place to begin
Some people arrive with a clear idea of what they want to talk about.
Others simply know they don't feel like themselves or don't like how they're coping.
Sometimes people are looking for strategies or support to make changes. Other times, they simply need the opportunity to talk things through with someone who isn't part of the situation.
Counselling is your space, and we'll work at a pace that feels right for you.
What if I don't know what to say?
This is one of the most common concerns people have before their first appointment.
You don't need to have the “right words”.
Many conversations begin with something as simple as:
"I'm not really sure where to start..."
That's enough.
I'll guide the conversation with gentle questions and give you the time and space to share what's important to you.
What if I get emotional?
It's completely okay if you become emotional during your session.
Some people cry.
Some laugh.
Some swear.
Some sit quietly while they gather their thoughts.
There is no right or wrong way to respond.
Cheryl provides a supportive, non-judgemental space where you can feel comfortable being honest about your thoughts and feelings, knowing that what you share is treated with care and remains confidential.
Will I have to come back every week?
Not at all.
Sessions can be weekly, fortnightly, monthly, or whatever works best for you.
Some people find that one session is enough to help them process what's happening or gain some clarity.
Others choose ongoing support to have more time to implement change, explore strategies, or return when new challenges arise.
There is no expectation or lock-in. You decide what feels right for you.
Counselling is part of your wellbeing team
We all have people we turn to.
A doctor when we're unwell.
A hairdresser who often hears about what's happening in our lives.
A physio when our body needs attention.
But who do you talk to when life starts feeling a little heavier than usual?
Sometimes we don't know what we need until we have the chance to talk things through.
Chat It Out Counselling and Wellness offers flexible support options:
30, 60 and 90-minute appointments available
No GP referral required
In-person, online and walk-and-talk sessions
Thinking about counselling?
If you've been thinking about reaching out but have been unsure what to expect, I hope this has helped put your mind at ease.
Counselling isn't about someone telling you what to do.
It's about having a private, confidential space where you can talk things through, be heard without judgement, and explore what feels right for you.
Whether you're navigating relationship challenges, family life, workplace pressure, or simply feeling like you've been carrying too much on your own, having a personal sounding board can make all the difference.
If you'd like to learn more about my approach, you can also visit my Adult Counselling page or get in touch if you have any questions before booking your first appointment.
