What to Expect in Your First Therapy Session: A Guide to Starting Counselling with Confidence

Starting therapy for the first time can feel daunting. You may be asking yourself: What will I say? Will the therapist judge me? How does it even work? At Lot 36 Counselling Agency, we understand these worries and want to reassure you that you're not alone. This blog will walk you through exactly what to expect in your first therapy session so you can approach it feeling informed, supported, and empowered.
 

Why People Start Therapy

People begin therapy for many reasons—anxiety, depression, relationship difficulties, grief, trauma, or simply a desire to understand themselves better. You don’t need to be in crisis to benefit from talking to a trained professional. In fact, therapy is a form of self-care and emotional maintenance that can improve overall mental well-being. 
 

What Happens in the First Counselling Session?

Your first counselling session is typically an introductory or assessment session. It’s an opportunity for you and your therapist to begin building a trusting relationship and to explore your reasons for seeking support.

Here’s what you can usually expect:
 

1. A Warm Welcome

At Lot 36, we aim to create a safe, confidential, and non-judgmental space from the moment you arrive. Whether your session is in-person or online, your therapist will welcome you and explain how the session will go.
 

2. An Introduction to Confidentiality

Your therapist will explain the boundaries of confidentiality—what is private, and what situations might require them to share information (e.g., if there’s a risk of harm). This is a standard part of ethical therapy practice.
 

3. Exploring Your Story

You’ll be invited to share what brought you to therapy. You don’t have to share everything at once—go at your own pace. Your therapist may ask gentle, open-ended questions to help you reflect on your experiences, emotions, and goals.
 

4. Setting Goals

You might discuss what you hope to achieve in therapy. Whether that’s managing stress, understanding a difficult experience, or improving relationships, this helps shape your journey.
 

5. Questions Are Welcome

You’re encouraged to ask any questions about the counselling process, the therapist’s approach, or anything else that’s on your mind. It’s important that you feel informed and comfortable.
 

It’s Normal to Feel Nervous

Feeling anxious before your first session is completely normal. You might feel emotional, awkward, or unsure how to start—and that’s okay. A good therapist will meet you with compassion and help guide the conversation. Remember: you're not expected to have all the answers.
 

Finding the Right Fit

Your first session is also a chance to see if the therapist feels like the right match for you. The therapeutic relationship is key to progress, so it's perfectly okay to reflect after the session and decide if you'd like to continue or try a different therapist.

At Lot 36, we work with both qualified and trainee counsellors, offering a sliding scale from £30–£65 per session, to make therapy more accessible to everyone.
 

Tips for Your First Session

• Be honest – You don’t need to filter your thoughts.

• Take your time – Therapy is a process, not a quick fix.

• Write things down – Jotting down your thoughts beforehand can help you express yourself more clearly.

• Keep an open mind – Even if you’re nervous or unsure, giving it a chance can lead to deep personal growth.
   

Ready to Begin Your Therapy Journey?

If you're considering therapy and want a safe, supportive, and affordable space to start, Lot 36 Counselling Agency is here to help.

 

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  You deserve support. You deserve to feel better.

Let this be your first step. Low cost therapy that works.