Your First Counseling Appointment: What to Expect
By Magdalena Wieringa, RN, BScN — Mental Health Nurse & Health Writer
Intro
It’s normal to feel nervous before your first counseling session. Many people wonder what will
happen, what they should say, and whether it will really help. The good news is that
counseling is meant to be a safe, supportive space where you can talk openly and work
toward feeling better. Here’s a simple guide to help you know what to expect.
Why People Go to Counseling
People seek counseling for many reasons. Some want help managing stress, anxiety, or
depression. Others want support during a life change, relationship difficulties, or grief. You
don’t need to be in crisis to benefit. Counseling can provide new ways to cope, tools to
improve your mental health, and a place to feel heard.
Before the Appointment
You may be asked to fill out some paperwork about your personal history, medical
information, and reasons for seeking counseling. Don’t worry if you don’t know exactly what
you want from therapy — your counselor can help you figure that out.
Tip: Write down a few questions or concerns you’d like to discuss. This can make it easier to
get started.
During the Appointment
The first session is usually about getting to know each other. Your counselor may:
- Ask about your background and current concerns.
- Talk about your goals and what you hope to get out of counseling.
- Explain confidentiality (what is private and what might need to be shared for safety reasons).
Remember: there are no “right” or “wrong” things to say. You don’t have to share everything at
once. Counseling is a process, and you set the pace.
After the Appointment
It’s common to feel a mix of emotions afterward — relief, tiredness, or even sadness. This is
normal. Talking about personal experiences can bring up strong feelings, but it’s part of the
healing process.
Self-care ideas after your session:
- Go for a walk or do light exercise.
- Journal your thoughts.
- Do something comforting, like reading or listening to music.
Remember- Feeling nervous before your first appointment is completely normal.
- Seeking help is a sign of strength, not weakness.
- If you don’t feel comfortable with your counselor, it’s okay to try someone else — finding the
right fit is important.
Final Thought
Your first counseling appointment is the beginning of a journey toward better mental health.
By showing up, you’ve already taken a powerful step toward caring for yourself.
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