Starting Counselling for the First Time? Here’s What to Expect (and Why It’s Okay to Be Nervous)

Starting counselling can feel like a big step — and that’s because it is. Whether you’ve been thinking about it for a while or you’re just starting to explore the idea, it’s completely normal to feel nervous, unsure, or even a little intimidated by the process. Maybe you’re wondering…

• What if I don’t know what to say?

• What if I cry?

• What if my problems aren’t “bad enough” for therapy?

• What if I don’t “click” with my therapist?

• What even happens in a counselling session?

If any of these thoughts have crossed your mind, take a deep breath — you’re not alone. These are some of the most common questions I hear from new clients, and they make total sense. Therapy can feel like stepping into the unknown, but my hope is that this post will make it feel a little more familiar and a lot less scary.

So... what is counselling, really?

Counselling is simply a space that’s just for you. It’s where you can explore what’s going on in your life, how you’re feeling, and what you’d like to change — without judgment, pressure, or the need to “have it all figured out.” You don’t need to come in with a perfect backstory or a specific list of goals. You just need to be open to showing up, even if things feel messy.

As your counsellor, my job isn’t to “fix” you (because you’re not broken). It’s to sit beside you as you navigate life’s challenges, ask questions that help you go deeper, and offer tools that support your growth — emotionally, mentally, relationally, and beyond.

What happens in the first session?

The first session is really about getting to know each other. We’ll talk about what brought you here, what you’re hoping to get out of counselling, and anything you feel ready to share. There’s no pressure to dive deep right away — we move at your pace.

You can also ask me any questions you have about the process, how I work, or what to expect going forward. (Yes, even the awkward ones!)

Common fears, gently unpacked:

“I’m scared I’ll cry.”
That’s okay. Many people cry in counselling — it’s a sign of release, not weakness. And I always have tissues nearby.

“I don’t know if my problems are ‘big enough.’”
If something is bothering you or weighing on your mind, it’s worth exploring. You don’t need to wait for things to get worse to ask for support.

“What if I don’t connect with my counsellor?”
Finding the right fit is so important. That’s why I offer a free 15-minute consultation — to help you get a feel for what it’s like to talk with me, no strings attached.

You’re allowed to be new at this.

Therapy doesn’t require you to be good at talking about your feelings, or to know exactly what you need. It just asks that you show up with a bit of curiosity, a little courage, and a willingness to be supported.

Wherever you’re starting from, you are welcome here — just as you are.