What to Expect in Your First Counseling Session

Starting counseling can feel intimidating — especially if you’re not sure what actually happens in a first session. Many people imagine lying on a couch while a therapist silently takes notes, but the reality is much more relaxed and collaborative.

A Warm Welcome

The first session is usually about getting to know each other. Your counselor will likely begin with introductions, explain how therapy works, and go over confidentiality so you know your conversations are private and safe.

Sharing at Your Own Pace

You’ll be invited to talk about what brought you to counseling. Some people come in with a clear goal (“I want to manage my anxiety”), while others just know they’re feeling stuck. There’s no wrong way to start — your therapist is there to guide the conversation, not to judge.

Setting Goals Together

Rather than jumping straight into “fixing” things, the first session often focuses on exploring what you’d like to get out of therapy. Do you want tools for coping with stress? Help with relationships? A space to process grief? Your counselor will help you shape those goals.

A Two-Way Conversation

Your therapist may ask about your history, current challenges, and what support systems you have. At the same time, you’re free to ask questions too — about their style, experience, or what therapy might look like moving forward.

Walking Away from the First Session

You may not leave with everything resolved, but many people find a sense of relief in simply being heard. Think of the first session as planting a seed — a gentle beginning that can grow into real change over time.