What to Expect in Your First Counselling Session

Starting counselling for the first time can feel daunting—especially if you’re unsure what will happen or what you’re expected to share. Whether you’re seeking counselling in Singapore or elsewhere, understanding what the first counselling session involves can help ease anxiety and make the experience feel more approachable.

This guide walks you through what typically happens in an initial counselling session, so you can feel informed, supported, and grounded as you take this first step.

Why People Seek Counselling

People come to counselling for many different reasons. Some are navigating immediate challenges, while others are seeking deeper understanding or long-term change. Common reasons include:

• Anxiety, stress, or burnout

• Depression or low mood

• Relationship or family difficulties

• Work, academic, or caregiver pressures

• Life transitions (e.g. career changes, relocation, separation)

• Trauma or difficult past experiences

• Personal growth and emotional clarity

Counselling is not only for moments of crisis. Many people seek therapy as a proactive way to care for their mental and emotional well-being.

Before Your First Counselling Session

Intake Forms and Consent

Before your first session, you’ll usually be asked to complete intake and consent forms. These help your counsellor understand your background and ensure ethical, professional care. They may include:

• Basic personal information

• Your main concerns or reasons for seeking counselling

• Relevant mental health or medical history

• Confidentiality, boundaries, and data protection policies

If anything is unclear, you’re encouraged to ask questions—clarity is part of feeling safe in the process.

Practical Details

Counselling sessions are typically 45–60 minutes for individual counselling, and are often longer for couples or family therapy. Sessions may be conducted:

• In person

• Online via a secure video platform

You’ll be informed about fees, session structure, and cancellation policies in advance.

What Happens in the First Counselling Session

A Safe and Confidential Space

The first session is about creating a space where you feel heard, respected, and emotionally safe. Counsellors are bound by professional and ethical guidelines, meaning what you share remains confidential, except in specific situations related to safety. These limits are explained clearly at the start.

Assessment and Rapport Building

Across counselling practices worldwide, the first session typically focuses on assessment and rapport-building rather than immediate deep therapeutic work.

Your counsellor may explore:

• What has brought you to counselling at this point in your life

• Your current concerns and how long they’ve been present

• How these challenges are affecting your emotions, relationships, work, or daily functioning

• Any relevant personal, relational, or family context

This is not an interrogation, nor is there a “right” way to respond. You are invited to share at your own pace.

Understanding Your Goals

You and your counsellor may begin to clarify what you’re hoping for from counselling, such as:

• Relief from distress

• Better coping or emotional regulation

• Greater insight or clarity

• Healthier relationships or boundaries

These goals can evolve over time and help guide the direction of future sessions.

Will There Be Therapy or Techniques Right Away?

Many people worry they need to "do therapy" straight away. In reality, the first session is often about understanding you as a whole person.

Depending on your needs, your counsellor may:

• Offer gentle grounding or coping strategies

• Reflect patterns or themes they notice

• Help you stabilise if you’re feeling particularly overwhelmed

There is no pressure to dive deeply before you’re ready.

How You Might Feel After the First Session

It’s common to experience a range of emotions after your first counselling session, including:

• Relief

• Emotional fatigue

• A sense of hope

• Uncertainty or reflection

All of these responses are normal. Counselling is a process, and meaningful change often unfolds gradually.

How to Prepare for Your First Counselling Session

You don’t need to prepare extensively. A few helpful reminders:

• You don’t need to rehearse or organise your thoughts perfectly

• Come as you are—confusion and uncertainty are welcome

• Share only what feels manageable

• You’re allowed to ask about your counsellor’s approach or experience

Counselling works best as a collaborative and respectful partnership.

Finding the Right Counsellor

A strong therapeutic relationship matters. When choosing a counsellor, consider:

• Their qualifications and professional training

• Experience with issues similar to yours

• Cultural sensitivity and values

• Whether you feel comfortable, understood, and not judged

It’s okay if it takes time to find the right fit.

A Gentle First Step

Your first counselling session is not a commitment to long-term therapy, nor is it a test of how much you can share. It is simply a starting conversation—one centred on understanding, safety, and care.

If you’ve been considering counselling but feel unsure, that uncertainty itself is often a meaningful place to begin.

Frequently Asked Questions (FAQ)

What happens in the first counselling session?

The first counselling session usually focuses on assessment and rapport-building. Your counsellor will spend time understanding what brings you to therapy, your current challenges, and any relevant background that helps them see the bigger picture. This session is also about creating a safe, trusting therapeutic relationship. There is no pressure to share everything at once—going at your own pace is encouraged.

How long is a counselling session?

An individual counselling session typically lasts 45–60 minutes. Couples counselling sessions and family therapy sessions are often longer, as they involve multiple people, perspectives, and relational dynamics. Your counsellor will let you know the session length before you begin.

What happens in therapy after the first session?

After the initial session, therapy usually becomes more focused and structured. Together with your counsellor, you may work on understanding patterns, processing emotions, building coping strategies, and making changes aligned with your goals. What happens in therapy depends on your needs, the therapeutic approach used, and the pace that feels right for you.

Do I need to prepare anything for my first counselling session?

You don’t need to prepare anything specific. It can be helpful to reflect lightly on what prompted you to seek counselling, but you don’t need to organise your thoughts or know exactly what to say. Many people begin therapy feeling unsure, and that in itself is a valid starting point.

What happens in a couples counselling session?

In a couples counselling session, the focus is on understanding relationship dynamics, communication patterns, and each partner’s experiences. Early sessions often involve hearing from both individuals, clarifying shared goals, and creating a respectful space for dialogue. Couples counselling is not about taking sides, but about supporting healthier connection and understanding.

How many counselling sessions will I need?

The number of sessions varies from person to person. Some people find short-term counselling helpful for specific concerns, while others benefit from longer-term therapy. This can be discussed openly with your counsellor and reviewed over time as your needs change.

Ready to Take the Next Step?

If you’re thinking about starting counselling and would like a space to explore your concerns at your own pace, we’re here to support you. You may reach out to schedule an initial session or consultation to see whether our approach feels right for you.

Taking the first step can feel hard—but you don’t have to do it alone.