Beginning Therapy: A Brave and Important Step

Starting therapy is often a courageous decision. Whether you're seeking support for anxiety, grief, identity exploration, or simply feeling stuck, your first therapy session marks the beginning of a meaningful and often life-changing process. But it’s completely natural to feel uncertain or even anxious about what to expect.

This guide offers a clear and compassionate overview of what typically happens during that first session, how to prepare, and how to approach the process with care and intention.

What to Expect in Your First Therapy Session

The first therapy session is a space to get to know your therapist and begin building the foundation of a safe, trusting relationship. This initial meeting usually includes:

A Warm Introduction

Most therapists begin by welcoming you into the space—whether in person or online—and inviting you to ask questions about how the process works. You may be asked to review consent forms and confidentiality policies, especially if you're seeing a Registered Clinical Counsellor (RCC) in British Columbia.

Intake and Background

Your therapist will likely ask questions about your mental health history, current concerns, family or relationship dynamics, and any previous counselling experiences. This helps them understand your needs and determine how best to support you.

Clarifying Goals

Together, you’ll explore what you hope to get out of therapy. It’s completely fine if you’re unsure—your therapist can help you articulate goals over time. The important thing is that your experience feels collaborative and paced to suit your comfort.

Emotional Safety and Boundaries

A trauma-informed therapist will not expect you to disclose everything in the first session. Instead, they will prioritise emotional safety and respect your boundaries. You are never required to share more than feels right for you.

Preparing for Your First Therapy Session

You don’t need to prepare perfectly—but a little forethought can help ease anxiety and make the session more meaningful.

Consider What Brought You In

Reflect on what has led you to seek therapy. You might jot down a few thoughts, patterns, or emotions that have been showing up recently. You do not need to have all the answers—curiosity is more than enough.

Be Honest About What You Need

Therapists welcome openness about what works for you and what doesn’t. If you're nervous, let them know. If you have preferences around communication style, pronouns, or cultural sensitivity, feel free to share them.

Give Yourself Grace

First sessions can feel tender. You might leave feeling relieved, reflective, or emotionally stirred. This is normal. Give yourself time after the session to rest or journal if needed.

What Therapy Is—and Isn’t

Therapy is not a quick fix. It’s a space for self-inquiry, healing, and integration. Your therapist is not there to judge or offer simple solutions, but to walk alongside you with curiosity and compassion.

At its best, therapy offers a consistent, respectful relationship where you can bring your full self—including uncertainty, pain, humour, and hope.

Choosing the Right Therapist

If you're looking for trauma-informed, feminist, or relational therapy in British Columbia, it’s important to find a therapist whose values align with yours. Many Registered Clinical Counsellors (RCCs) in BC, including those based in Vancouver, Victoria, or the Comox Valley, offer free initial consultations so you can explore fit before committing.

Trust is the foundation of therapeutic work. You deserve to feel respected, safe, and understood.

Final Thoughts

Your first therapy session is not about getting everything “right”—it’s about beginning. With the right therapist, you’ll find space to be curious, challenged, and supported on your own terms.

If you’re beginning your counselling journey and wondering what to expect, know that you are not alone. Therapy is not only a tool for healing, but a practice of self-respect. And your first session is a meaningful step forward.