What to Expect in Your First Counselling Session
Your Step-by-Step Guide to Starting Therapy with Confidence
Taking the first step toward counselling shows courage and commitment to your well-being. Whether you’re seeking support for a specific challenge or looking to enhance your overall mental health, understanding what happens in your first session can help you feel more prepared and confident as you begin this journey.
Your first counselling session is more than just an introduction. It’s the beginning of a collaborative partnership focused on your growth and well-being. We’ve designed our process to ensure you’re matched with the right therapist who aligns with your specific needs, background, and goals.
At a Glance
- Begin with a free consultation with our intake team after completing your initial form
- Experience a personalized 50-minute session with your matched therapist
- Access support quickly – typically within one week of contact
- Choose from multiple locations across BC and ON, or opt for online sessions
Starting therapy shouldn’t mean long waiting lists or uncertainty about finding the right therapist. Our comprehensive matching process and diverse team of professionals ensure you’re connected with a counsellor who understands your unique situation – whether you’re dealing with anxiety, processing trauma, navigating grief, or seeking personal growth.
“The first session is about creating a foundation for your therapeutic journey. We focus on understanding your needs and ensuring you feel heard, supported, and confident in taking this important step.” Pareen Sehat, MC, RCC
Your Journey Starts Here: Our Process
How We Match You with the Right Support
Finding the right therapist is crucial for successful counselling. Our specialized matching process ensures you’re paired with a counsellor aligning with your needs, background, and goals.
The Path to Your First Session
Step 1: Complete Your Intake Form. Your journey begins with a brief intake form that helps us understand:
- Your current challenges and goals
- Preferred counselling style
- Schedule availability
- Language preferences
- Location preferences (online or in-clinic)
Step 2: Expert Matching Process. Our intake team carefully reviews your information to find the best therapeutic match. We consider:
- Your specific concerns or challenges
- Therapist specializations and approaches
- Cultural and language requirements
- Schedule compatibility
- Location preferences
Step 3: Free Consultation Connect with our intake team to:
- Discuss your needs in more detail
- Learn about recommended therapists
- Ask questions about the process
- Confirm your preferences
- Schedule your first session
Step 4: First Session Preparation Once matched, we’ll provide:
- Your session confirmation
- Location details or online access
- What to expect
- Any necessary forms
- Payment information
Why Our Matching Process Matters
Finding the right therapist shouldn’t be a matter of trial and error. Our comprehensive matching process helps ensure your first session is with a counsellor who:
- Specializes in your specific concerns
- Matches your preferred therapy style
- Understands your cultural background
- Speaks your preferred language
- Fits your schedule and location needs
Quick Access to Care
Unlike traditional practices with long waiting lists, our large network of diverse professionals means:
- First sessions are typically available within one week
- Multiple location options across BC and ON
- Flexible scheduling, including evenings and weekends
- Online session options for added convenience
Location Flexibility
Choose the format that works best for you:
- In-person sessions at our clinics across BC and ON
- Secure online counselling from your preferred location
- Hybrid options combining both formats
Ready to start? Complete your intake form today and take the first step toward better mental health →
Related Resources:
During Your First Session: What to Expect
Understanding Your Initial 50-Minute Counselling Experience
Your first counselling session sets the foundation for your therapeutic journey. This 50-minute meeting helps establish rapport with your therapist and begins mapping out your path toward better mental health.
At a Glance
- Sessions are structured yet flexible to meet your needs
- Your therapist will guide the conversation naturally
- You control what and how much you share
- Together, you’ll establish goals for your therapy journey
How Your First Session Unfolds
Getting Comfortable (First 5-10 Minutes) Your therapist will:
- Welcome you to the space
- Explain confidentiality and session structure
- Address any immediate questions or concerns
- Help you feel at ease in the therapeutic setting
Opening Discussion (Next 15-20 Minutes) During this time, you’ll:
- Share what brings you to counselling
- Discuss your current challenges
- Express your hopes for therapy
- Ask any questions you might have
Understanding Your Goals (15-20 Minutes) Together, you’ll explore:
- What you’d like to achieve through counselling
- Areas of your life you’d like to focus on
- Your previous experiences with therapy (if any)
- Your preferences for the counselling approach
Creating a Plan (Final 5-10 Minutes) Your therapist will:
- Summarize key points discussed
- Suggest a potential treatment approach
- Schedule your next session
- Answer any remaining questions
What You Can Share
While your therapist will guide the conversation, you might discuss:
- Current life challenges
- Recent changes or life transitions
- Your support system
- Coping strategies you currently use
- Your personal and professional goals
Remember, you control the pace and depth of what you share. There’s no pressure to discuss everything in the first session.
Your Therapist’s Role
During this first meeting, your therapist will:
- Create a safe, non-judgmental space
- Listen actively and empathetically
- Ask clarifying questions
- Help identify patterns or themes
- Begin forming a therapeutic alliance
Making the Most of Your Time
To maximize your first session:
- Arrive a few minutes early to settle in
- Be honest about your expectations
- Ask questions if something isn’t clear
- Share any concerns about the process
Ready to begin your therapeutic journey? Schedule your session today →
Related Resources:
- Understanding Different Therapy Approaches
- Common Questions About Counselling
- Tips for Successful Therapy
Making the Most of Your First Session: Practical Tips for Success
Simple Steps to Prepare for Your Therapeutic Journey
Getting ready for your first counselling session helps ensure you receive the maximum benefit from your time with your therapist. These practical tips will help you feel prepared and confident as you begin your mental health journey.
At a Glance
- Prepare a few talking points, but stay open to organic conversation
- Choose your preferred setting – online or in-clinic across BC and ON
- Remember there’s no “wrong way” to approach your first session
Before Your Session
Setting Up Your Space for In-clinic Sessions:
- Arrive 5-10 minutes early to settle in
- Choose comfortable, relaxing clothing
- Bring water, tea, coffee if you’d like
- Turn off phone notifications
For online sessions:
- Test your internet connection
- Find a private, quiet space
- Check your camera and microphone
- Have headphones ready if needed
Mental Preparation
Take some time to reflect on:
- What brings you to counselling now
- Changes you’d like to see in your life
- Questions you have about the process
- Goals you hope to achieve
Remember, these are just starting points – your therapist will guide the conversation naturally.
Common Questions to Consider
Your therapist will guide the session, but you might want to think about:
- What does a successful therapy outcome look like for you?
- How do you typically handle challenges?
- What support systems do you currently have?
- What approaches have or haven’t worked in the past?
Setting Yourself Up for Success
Create a Comfortable Environment. Whether online or in-person:
- Choose a time when you won’t feel rushed
- Plan for a few minutes of quiet time after your session
- Have a notebook handy for any thoughts you want to record
- Remember to bring reading glasses if you need them
Managing Expectations
Remember that:
- The first session is about getting to know each other
- You control the pace and depth of sharing
- It’s normal to feel nervous or uncertain
- Your therapist is there to support, not judge
After Your Session
Take time to:
- Reflect on the experience
- Note any insights or questions
- Plan your next session if needed
- Practice any suggested strategies
Remember: Starting therapy is a positive step toward better mental health. Trust the process and give yourself permission to take this journey at your own pace.
Taking the Next Step: Your Path Forward After Your First Session
Building on Your Initial Counselling Experience
The end of your first session marks the beginning of your therapeutic journey. Understanding your path forward helps you maintain momentum and maximize your counselling experience.
At a Glance
- Schedule follow-up sessions at a rhythm that works for you
- Access support within a week across our BC and ON locations
- Choose between in-person, online, or hybrid session formats
Moving Forward After Your First Session
Establishing Your Routine. After your initial session, you can:
- Schedule regular appointments at your preferred time
- Choose consistent days that fit your schedule
- Set up a rhythm that supports your progress
- Adjust the frequency based on your needs
Flexible Care Options
Location Choices. Our network offers:
- In-person sessions at multiple clinics across BC and ON
- Secure online counselling from your location
- Hybrid arrangements combining both formats
- Evening and weekend availability
Session Planning. Build your therapeutic journey with:
- Weekly sessions for consistent support
- Bi-weekly meetings for ongoing growth
- Monthly check-ins for maintenance
- Flexible scheduling as needed
Understanding Your Therapy Timeline
While everyone’s journey is unique, you can expect:
- Regular progress check-ins
- Adjustable session frequency
- Goal review and updates
- Treatment plan modifications as needed
Practical Next Steps
After Deciding to Continue
- Schedule your next session
- Note any insights or questions
- Consider your preferred appointment time
- Set up any recommended between-session practices
Building Momentum
Making the Most of Ongoing Therapy
- Keep scheduled appointments
- Practice recommended strategies
- Track your progress
- Communicate openly about your needs
Ready to continue your journey? Schedule your next session now →
Looking Ahead
Remember that therapy is a collaborative process, and your commitment to regular sessions creates the foundation for meaningful change. Your therapist will work with you to adjust approaches, goals, and strategies as needed.
Your decision to start therapy shows strength and commitment to your well-being. We’re here to support you every step of the way.
Ready to explore counselling?