What to Expect in Your First Counselling Session

Your first counselling session with Denis- Acorn Therapy — a gentle introduction to how we can begin working together Cheltenham -The Cotswolds & online across the UK .

Taking the first step towards counselling isn’t always easy.

Perhaps you’ve been trying to manage things on your own for some time. You’ve kept busy, tried to put things behind you or told yourself that things will get better. But something is still troubling you, and you may be finding it harder to carry everything by yourself.

Maybe you’re feeling anxious, overwhelmed, low in confidence or unsure about what comes next. Perhaps things at school, university, work or home have become difficult. Or you might not be able to explain exactly what’s wrong. You just know that something doesn’t feel right.

And now that you’ve started thinking about counselling, you might have a few questions.

What will I say?

What will Denis ask me?

What if I get upset?

What if I don’t know where to start?

And what if counselling isn’t for me?

If these thoughts sound familiar, I want you to know that you don’t need to have everything worked out before we meet.

I’m Denis, a counselling therapist at Acorn Therapy. I offer face-to-face counselling in Cheltenham -The Cotswolds & online across the UK .

My approach is warm, collaborative and non-judgemental.

I want you to feel comfortable being yourself, without worrying about saying the wrong thing or having to explain everything perfectly.

Your first session isn’t about getting everything right. It’s about beginning to get to know each other and finding out whether counselling with me feels right for you.

What is your first counselling appointment for?

Your first counselling session is an opportunity for us to meet, talk about what’s happening in your life and begin to understand what you might need from counselling.

You don’t need to arrive with a clear explanation of your difficulties or a list of things you want to change. We can work that out together, in your own time.

During our first meeting, we may:

• Talk a little about what’s brought you to counselling.

• Explore how things have been for you recently.

• Discuss what you would like help with, if you know.

• Give you an opportunity to ask questions about me and how I work.

• Talk about what future sessions might look like, if you decide to continue.

You can share as much or as little as feels comfortable. I’ll listen, ask questions where helpful and give you time to think.

Some people find it helpful simply to have someone listen to them without interrupting, judging or immediately offering solutions. Others need time to build trust before they feel ready to talk openly.

Both are perfectly okay.

How do I book my first session?

Getting in touch can be as simple as sending me a message or an email. You don’t have to explain your whole situation before we speak.

I offer a free initial consultation of up to 25 minutes. This gives us a chance to meet, discuss what has been happening and see whether you feel comfortable taking things further.

You can choose from:

Face-to-face counselling in Cheltenham -The Cotswolds & online across the UK .

If you prefer meeting in person, we can arrange to meet in my counselling room in Cheltenham. It’s a dedicated space where we can sit down, talk and take some time away from the usual demands of everyday life.

Online counselling in -The Cotswolds & online across the UK 

If you live elsewhere in the UK, find travelling difficult or would rather speak from your own surroundings, online counselling may be a suitable option. We meet using an agreed video link, so you can talk to me from a private, comfortable space.

Whichever option you choose, you can ask questions before making a decision about ongoing counselling.

There is no pressure to commit before you feel ready.

How can I prepare for my first session?

You don’t need to do much to prepare. There is no special way to get ready for counselling, and you don’t need to rehearse what you are going to say.

There are just a few practical things that may help.

1. Complete your paperwork

Before we begin ongoing counselling, I’ll explain the counselling agreement and any information I need from you. I’ll let you know what forms to complete and when to return them.

The paperwork helps us establish a clear understanding of how we will work together, including confidentiality, fees and practical arrangements.

If anything is unclear, please ask. I’ll be happy to explain it.

2. Give yourself a little time

If we’re meeting in person, allow enough time to get to the counselling room without feeling rushed.

For online sessions, try to find somewhere private where you feel comfortable speaking openly. It can help to check your internet connection and video link beforehand.

You don’t need to create a perfect environment. Just do what you can to give yourself a little space.

3. Think about what’s been on your mind, if that helps

You might find it useful to think about what has been troubling you or what you would like to be different in your life.

You could write a few things down if that makes it easier to organise your thoughts.

But this is entirely optional.

You don’t need to prepare a speech or arrive knowing exactly what to say. If you sit down and tell me, “I’m not really sure where to start,” that’s absolutely fine.

We can begin there.

What if I’m nervous or don’t know what to say?

It’s understandable to feel nervous when meeting someone new, especially when you might be talking about things you haven’t shared before.

You may wonder whether I’ll understand you, whether I’ll judge you or whether your problems are important enough to bring to counselling.

You might even question whether you need counselling at all.

I don’t expect you to arrive feeling confident or completely comfortable. Trust takes time, and I understand that opening up can feel unfamiliar.

Here are a few things I’d like you to know before we meet.

1. You don’t have to be good at talking about feelings

Some people find it easy to explain what they’re experiencing. Others struggle to put their feelings into words.

You might know that you’re angry but not understand why. You might feel sad, anxious or disconnected without knowing what has caused it. Or you might be so used to getting on with things that you’ve barely had time to think about how you’re feeling.

We can explore these things together.

You don’t have to explain yourself perfectly for me to listen.

2. You won’t be judged for what you share

You may be carrying thoughts, feelings or experiences that you find difficult to talk about. Perhaps you’re worried about what someone might think if they knew how you really felt.

My role isn’t to criticise you, tell you off or make assumptions about you.

I want to understand your experiences and how things feel from your perspective. You can be honest about what’s happening, even if you’re confused, embarrassed or unsure of your own feelings.

We may sometimes explore different ways of looking at a situation, but we’ll do that together and with respect for your experiences.

3. You don’t have to be in crisis to come to counselling

You don’t need to wait until everything feels unbearable before asking for support.

Perhaps you’ve been feeling less confident, struggling with friendships, worrying about your future or finding it difficult to manage everyday pressures.

Maybe other people think you’re doing fine, but inside you’re finding things harder than they realise.

Your difficulties don’t have to look a particular way to matter.

If something is affecting your life, your relationships or how you feel about yourself, it’s okay to want some support.

4. It’s okay if you become emotional

You might find yourself crying during a session. You might feel angry, frustrated, sad or relieved. You might also feel very little at first.

There is no right or wrong emotional response.

If you become upset, we can take a moment. You don’t need to apologise for your feelings or rush to pull yourself together.

And if you prefer to keep your feelings private while we get to know each other, that’s okay too.

5. You don’t have to tell me everything straight away

You remain involved in decisions about what you share and when.

If there is something you’re not ready to talk about, you can tell me that. We can leave it for another time and return to it when you feel more comfortable.

Building trust is part of our work together. I won’t expect you to share your most personal experiences simply because you’ve come to counselling.

6. You can tell me if something doesn’t feel right

You might be worried about what I’ll ask or whether you’ll feel comfortable with me.

If you have questions, concerns or reservations, you’re welcome to raise them. If you find something difficult, we can talk about that too.

You don’t need to agree with everything I say or pretend a session has been helpful if it hasn’t felt that way.

Counselling is something we work on together. Your thoughts and feedback matter.

7. We can find a way of working that suits you

I know that sitting in a room and talking about your feelings isn’t comfortable for everyone.

This can be particularly true for young people who have never experienced counselling or who have been encouraged to attend by a parent or another adult.

My approach is flexible. Depending on your age, needs and circumstances, we can explore different ways of expressing yourself, including creative activities or using images and other materials when appropriate.

You don’t need to fit into a particular idea of what counselling should look like.

We’ll take time to find an approach that feels manageable and useful for you.

What is it like to work with me?

I’m Denis, and my approach to counselling is based on listening, understanding and building a trusting relationship.

I have a background in counselling and many years of experience working with young people in educational and support settings. Over time, I’ve learnt that people need different things when they’re struggling.

Some need space to talk without feeling interrupted. Some want help making sense of recurring patterns in their lives. Others need time to understand their feelings before deciding what to do next.

I draw on different counselling approaches, depending on the person and what we’re exploring. But I don’t believe that techniques alone make counselling helpful.

For me, the relationship we build is central.

I want you to feel that I am listening to you, taking your experiences seriously and trying to understand the person behind the difficulties.

I won’t assume I know your story simply because of your age, background, family or circumstances. I’ll want to understand what life is like for you.

And we don’t have to solve everything in one session.

Sometimes, the first step is simply having somewhere you can speak honestly and begin to make sense of what has been happening.

What about confidentiality?

It is important that you understand how confidentiality works before you begin counselling.

What you share with me is treated confidentially, within the limits of my professional and legal responsibilities. There are circumstances where information may need to be shared, particularly where there are serious concerns about someone’s safety or wellbeing.

I’ll explain these limits and answer your questions rather than leaving you to guess what might happen.

If you’re a teenager and a parent or carer is involved in arranging counselling, we can also discuss how confidentiality works, what information may be shared and how your privacy will be respected.

I want you to understand the arrangements before you start, so you can make an informed decision about what you feel comfortable sharing.

What happens after the first session?

At the end of our meeting, we can take a little time to think about how it felt for you.

You might feel relieved to have spoken about something that has been troubling you. You might leave with a few things to think about. Or you might still be unsure whether counselling is what you need.

You don’t have to feel better immediately for the session to have been worthwhile.

We can discuss whether you would like to continue, what you hope to get from counselling and how we might work together.

If you decide to continue, sessions usually last 50 minutes and cost £50. We can discuss the frequency of sessions and agree on practical arrangements before we begin.

If you need time to think, that’s fine too.

The important thing is that you feel comfortable with the decision you’re making.

How do I know if counselling with me is right for me?

You may not know for certain after one meeting, and that’s okay.

You might ask yourself:

• Did I feel listened to?

• Did I feel that Denis was trying to understand me?

• Could I be myself, even if I felt nervous?

• Did I feel able to ask questions?

• Can I imagine building trust over time?

You don’t need to answer yes to every question straight away. Feeling comfortable with a counsellor can take time.

What matters is that you feel respected, that your concerns are taken seriously and that you have an opportunity to talk openly about how the work is going.

If you decide that counselling with me isn’t the right fit, that’s okay too. Finding the right support for you matters.

You don’t have to figure everything out today

Perhaps you’ve been thinking about counselling for weeks or months. Perhaps someone else suggested it, and you’re still deciding whether it’s something you want to try.

You may be worried that you won’t know what to say, or that talking about your difficulties will make things feel more real.

I understand that taking the first step can feel daunting.

But you don’t have to arrive with all the answers. You don’t have to be certain that counselling will help. And you don’t have to become a different person to benefit from having someone listen.

We can begin with a conversation, get to know each other and take things one step at a time.

I’m Denis at Acorn Therapy, offering face-to-face counselling in Cheltenham -The Cotswolds & online across the UK , and online counselling across the UK.

If you’d like to find out more, I offer a free initial consultation of up to 25 minutes. It’s an opportunity to ask questions, tell me a little about what’s happening and decide whether you’d like to take things further.

You don’t need to know exactly what you need before you get in touch. We can start by talking.

Take the first step

Get in touch with Acorn Therapy to arrange your free initial consultation. 

Whether you’re a teenager, a university student, a young adult or a parent looking for support, you’re welcome to get in touch.

There is no pressure to have everything figured out.

Just an opportunity to begin.