Whether you’ve been to therapy before or you’re giving it a try for the first time, walking into a new space with a new counsellor can feel intimidating. Add in the vulnerability that comes with talking about your feelings, and the whole experience can become overwhelming.
I’ve been in those situations myself. Not only trying to find a new therapist, but worrying about which door to enter and wondering, How do I even begin to explain how I’m feeling to this stranger?!
If you’ve been thinking about starting counselling but aren’t quite sure what to expect, let’s walk through what a session might look like.
Your First Counselling Session: Getting to Know Each Other
At Wild Sage Counselling, our shared office space has been designed to reduce as much of the anxiety of a first visit as possible. Clearly marked doors with your counsellor’s name and a waiting room designed with privacy in mind can help you feel more comfortable knowing you’re in the right place.
Once you’re settled into the office, it can still be difficult to know where to begin.
I approach counselling like any other relationship. We’re two people who bring different life experiences to the room, having a conversation about what’s happening in your life. As your counsellor, it’s my job to help guide that conversation, especially if you’re struggling to put your feelings into words.
There’s no script, no right or wrong answer, and no expectation that you have everything figured out before you arrive.
What Do You Talk About in Your First Counselling Session?
Our first session might include questions such as:
- What does an average day in your life look like?
- What do you hope counselling could help with?
- What creates the biggest struggles in your day-to-day life?
- Is there anything about your family, background, or experiences that you think might be important for me to know?
These questions help me understand your experiences and what you’re hoping to get out of counselling.
You don’t have to tell me your whole life story in the first session, or ever. These are your sessions, to be spent how you need them to be.
What Does a Typical 60-Minute Counselling Session Look Like?
Every counselling session is different, depending on what you’re experiencing and what you need that day. However, here’s an example of how a 60-minute session might be structured.
- 0–10 minutes: Checking in
- 10–20 minutes: Choosing a focus
- 20–45 minutes: Exploring and working
- 45–55 minutes: Practising skills and reflecting
- 55–60 minutes: Grounding and wrapping up
We’ll start by checking in on how things have been going, then decide together what feels most important to focus on that day. The bulk of our time is spent exploring what’s happening in your life, identifying patterns, or working through challenges using conversation and therapeutic strategies. We’ll finish by reflecting on any insights, practising a skill if helpful, and grounding before wrapping up and planning for our next session.
Sometimes You Just Need to Vent for an Hour, and That's Okay Too!
Not every session needs a specific goal, a breakthrough, or a new coping strategy. Sometimes, life has been a lot, and you need an hour to get it all out without worrying about being judged or having to take care of someone else’s feelings.
Other times, we might notice patterns that keep showing up, explore why certain situations trigger strong reactions, or work through something that’s been weighing on you for a long time.
Counselling can look different from week to week, and we can adjust our approach depending on what you need.
There is no expectation that you leave every session feeling completely different. Sometimes, simply having the space to talk, feel heard, and make sense of what’s happening is meaningful progress in itself.
What If I Don't Know What to Talk About?
You don’t need to come to counselling with a list of problems or a clear idea of what you want to work on.
Maybe you feel stuck, overwhelmed, disconnected from yourself, or just not quite like you used to. You might not even know why you feel the way you do.
That’s okay. Part of my role as your counsellor is to help you explore those feelings, get curious about what’s happening, and figure out where we might begin. We can take things one step at a time, at a pace that feels comfortable for you.
"We can just be two people who bring different life experiences, and have a regular conversation about what's happening in your life."
— Chelsey Foote
Starting counselling can feel intimidating, but you don’t need to have everything figured out before you reach out. You don’t need to be in crisis, know exactly what to say, or have a clear goal in mind.
You just need to be willing to start a conversation.
At Wild Sage Counselling, I offer a supportive, collaborative space where we can explore what’s happening in your life, better understand the patterns that might be keeping you stuck, and work toward changes that feel meaningful to you.
I offer in-person counselling in Kamloops, BC, and virtual counselling across British Columbia. Book a free 15-minute consultation with Wild Sage Counselling to ask questions, learn about my approach, and see if we’re a good fit!
Frequently Asked Questions
Will my counsellor tell me what to do?
Counselling isn’t about having a professional tell you how to live your life. Instead, it’s an opportunity to identify patterns, explore your strengths, and develop a better understanding of yourself. I can offer tools, strategies, and different perspectives, but the goal is to help you feel more confident making decisions that align with your own values and needs.
What if I cry during a counselling session?
That’s okay. You might cry, feel angry, become frustrated, or find yourself sitting quietly without knowing what to say. You don’t need to hide or change your emotions to make the session more comfortable for someone else. We can make space for whatever comes up, at a pace that feels manageable for you.
What if I don't like my counsellor?
The relationship between you and your counsellor matters. Feeling comfortable, respected, and understood can make a meaningful difference in your counselling experience. That’s why I offer a free 15-minute consultation before we begin. It’s an opportunity to ask questions, learn about my approach, and decide whether we’re a good fit.
