What to Expect in Your First Counselling or Psychotherapy Session

Starting therapy can feel like a big step. Many people new to counselling or psychotherapy aren’t quite sure what to expect, or worry about what they’ll say in their first session. At Peninsula MindCare, based in the heart of Mornington on the Mornington Peninsula, our goal is to make that first appointment as comfortable and down-to-earth as possible whether it’s in-room, via telehealth, or outdoors through walk-and-talk therapy along the foreshore or Mornington Park.

In this blog, we’ll walk you through how an initial counselling session usually unfolds, what you can expect, and how to prepare so you feel at ease heading in.

A Welcoming, Supportive Space

A big part of therapy’s effectiveness comes from the relationship between counsellor and client. The first session is about getting to know you and seeing how we might work together.

Unlike a Psychology session, Counselling and Psychotherapy aren’t focused on diagnosing or labelling. Instead, we offer a calm, supportive space to talk things through, gain perspective, and explore where certain thought patterns or experiences might be keeping you stuck.

There’s no pressure to share everything right away, sessions move entirely at your pace. Early on, your therapist will invite you to share what’s brought you here, what you’d like support with, and what you hope to get out of therapy. It’s also your chance to ask questions and get a sense of whether this feels like the right fit.

Getting Started — Common First Topics

Your first session usually begins with a relaxed chat about your background, what’s been happening recently, and what feels most pressing right now. You might talk about things like stress, mood, relationships, work or study pressures, or life changes.

Your therapist will also go through confidentiality, informed consent, and mandatory reporting — so you’ll understand how your privacy is protected and what your rights are as a client.

Setting Goals Together

Therapy works best when there’s a shared understanding of what you’re hoping to achieve. Many people come to therapy wanting to feel better, calmer, more confident, or less anxious, these are all perfectly valid starting points. From there, we often explore what life might look like if those feelings weren’t holding you back.

Collaboratively setting goals gives therapy direction and focus. It’s not about rushing or fixing everything straight away, but about creating a shared sense of purpose. Goals often shift and grow over time as you start to gain clarity and confidence.

Preparing for Your First Session

You don’t need to prepare anything specific, but a few small things can help you feel ready:

• Reflect on what’s prompted you to seek therapy now.

• Jot down any questions or concerns you’d like to discuss.

• Arrive a few minutes early (or test your telehealth link) to give yourself time to settle.

Most importantly is to come as you are. Therapy isn’t about having the “right” words; it’s a space to explore, reflect, and make sense of things at your own pace, in a setting that feels comfortable and supportive.

After the Session

It’s completely normal to feel a mix of emotions after your first session including relief, tiredness, even uncertainty. Take a little time afterwards to rest or reflect on how it felt.

Sessions usually conclude with a discussion about whether ongoing therapy would be beneficial, and if so, what an appropriate timeframe between sessions might look like. Your therapist may also suggest some gentle reflections or small actions to notice between sessions, such as paying attention to certain thoughts, emotions, or patterns that come up during the week. These aren’t “homework” in the formal sense, but ways to stay connected to the work you’ve started in therapy.

At Peninsula MindCare, our goal is to make therapy approachable, grounded, and personal to you. Whether it’s your first time speaking to a counsellor or you’re returning to therapy, each session is a step toward understanding yourself better and improving your wellbeing.

If you have any questions about what to expect in your first therapy session, you’re welcome to book a free 15-minute introductory phone consultation.Otherwise, click the Book Now button to schedule your first counselling session and take the next step toward feeling more grounded and supported.