What to Expect During Counselling Sessions?

So many prospective clients state they don’t really know what to expect from counselling so I thought I would give you an insight into what to expect, to hopefully remove some of the fear around starting.

I never underestimate the strength it has taken to reach out and ask for support, this is the first step to allowing yourself to be vulnerable. Whether you're new to therapy or returning after some time, knowing what to expect can help you feel more comfortable and confident about the process.

The initial process

If you decide to have an initial telephone consultation you have an opportunity to ask any questions, and it gives us a chance to see if we are the right fit for each other. Clients are often concerned to tell me they are exploring a few counsellors; however, I am always reassured by this as it shows you want the right fit for you so, please feel free to be transparent. Some clients prefer to get started straight away, and this is fine also. If you decide you would like to have counselling with me, I will send you my counselling agreement, privacy policy and consent form. This should be returned before or during the first session. I will also send an invoice for you to keep for your records. Some clients feel more comfortable knowing the surroundings so if you would like a video of my counselling space please ask, this can reduce anxiety on your first session. Once your first payment is received your session is secured and your journey begins…….

The first session

It is completely normal to feel nervous, anxious, excited or hopeful about the first session. The first session is all about getting to know each other and setting the stage for your therapeutic journey. As I offer a free 20-minute consultation, often I have already shared my approach with you but if you chose not to have a consultation, introductions will be done in the first session. If you have any communications needs you would like to voice, this is an opportunity for you to do this, so you feel comfortable from the start, for example some clients hate eye contact so voicing this allows me to communicate in a way that is comfortable for you. This session is often referred to as an ‘initial session’ or ‘assessment session’ as it is an opportunity for me to see the type of support you may require, explore safeguarding concerns and understand your support systems outside of session. Your safety is my top priority. We may explore your personal history, including life experiences, relationships and current challenges. We will also discuss what you want out of counselling for it to feel a positive, worthwhile experience for you, exploring your expectations and what you hope to achieve. This is also your opportunity to ask questions and share any concerns about the process.

My primary goal is to create a safe, non-judgmental environment where you feel comfortable sharing your thoughts and feelings.  Confidentiality is pivotal to our sessions. What you share stays private, with a few legal exceptions (e.g. if safety concerns arise). One of the things clients can find odd at first is having a space without judgement. Often clients apologise or justify what they say, however, this is your space to say what you feel and need to say. Therefore, I listen without judgement and allow you to explore your thoughts openly without feeling like you are ‘wrong’ in some way. Some clients feel they need to tell me everything in the first session, it is up to you what you choose to tell me in the first session. We go at your pace.

Ongoing Sessions

Subsequent sessions will focus on deeper exploration and working toward your goals. You may talk about your thoughts, feelings, and experiences. I will help you identify patterns or underlying issues contributing to your challenges. This may be through questioning or if you prefer, more creative techniques. I will not direct the conversation but will provide a level of challenge based on what you feel comfortable with. Depending on your needs, I may introduce techniques or tools to help you cope, grow, or problem-solve, including mindfulness exercises, communication strategies, or cognitive reframing techniques. If you are exploring traumatic experiences safety is imperative so we often explore this at the start, to make sure you are able to ground yourself and regulate. Person centred therapy doesn’t tend to include homework, but you may find yourself reflecting on what was said or noticing things we have discussed in between sessions.

The counselling process is a journey, it can feel like a roller coaster at times. I cannot ‘fix’ you and the process takes time. It can feel tough, slow and frustrating at times. But hopefully, over time you will start to notice subtle things that are showing therapy is working, for example noticing triggers, feeling more comfortable exploring your thoughts or your mood improving.

Reviews and endings

Whether you are wanting short term or long-term therapy, at various points we will review how sessions are going. I am really honest with clients and hope they feel comfortable to be honest with me. This gives us an opportunity to discuss anything you may find helpful and whether you feel we are on our way to achieving what you wanted from counselling.

When you feel ready to end counselling, or I feel you are nearing the end of needing the support I offer, we can have a discussion and end when you feel ready. An ending session is advisable to reflect on the process and enable you to feel supported moving forwards. You are always welcome to return for sessions should you need support, or I will happily offer referral options should you feel you need further support I don’t offer.

Your Role in the Process

Counselling is a collaborative process. Your active participation and openness will play a key role in your success. It is imperative coming to counselling is your choice. If you have been forced to come, it is unlikely therapeutic change will occur as you need to be the one who wants change. For any logistical information such as cancellation or lateness please see my policies. Clients are often worried about what they ‘need to do’ in sessions. All I ask is you are honest and share your thoughts and feelings as openly as you can. Feel free to ask questions, if something isn’t clear or feels uncomfortable, just say. Understand change takes time, and progress may come gradually. It’s normal for counselling to bring up strong emotions or uncomfortable memories. These moments are part of the healing process, and I will guide you through them with care and sensitivity.

Final thoughts…

Counselling is a journey that looks different for everyone. Whether you’re seeking clarity, healing, or personal growth, the process is tailored to meet your unique needs. Remember, you don’t have to navigate life’s challenges alone. I am there to support you every step of the way. If you’re ready to begin, take the first step and schedule your session today—you deserve it.