What to Expect in Your First Counselling Session (So You Can Stop Worrying About It)

If you've been thinking about counselling for a while but haven't booked, there's a good chance it's not because you don't want help. It's because you don't know what you're walking into. Will I have to tell my whole life story? What if I cry? What if I can't think of anything to say?

Let me take the mystery out of it. Here's exactly what happens when you start working with me.

Step 1: The free 15-minute phone consult

Before anything else, we talk on the phone for about fifteen minutes, at no cost. This isn't a session — it's a conversation. You tell me a bit about what's bringing you in, I tell you a bit about how I work, and we both get a feel for whether we're a good fit.

I mean that. Fit is the single most important predictor of whether therapy works. If I'm not the right person for you, I'll tell you honestly and try to point you toward someone who is. You don't owe me anything for that call.

Step 2: Booking and paperwork

If we decide to go ahead, you'll book your first session online through Jane. You'll get a few forms to complete beforehand — consent, a bit of background, and your insurance details if you'd like me to direct bill. Filling these out ahead of time means we spend our first hour actually talking, not doing admin.

You'll also choose how you'd like to meet: in person at my Salmon Arm office, by secure video, or by phone. All three are equally valid. Some people prefer to start by phone because it feels less exposed — that's completely fine.

Step 3: The intake session

Your first session is about an hour. Here's what it isn't: an interrogation, a test, or a place where you have to perform being "sick enough" to deserve help.

Here's what it is:

• Getting oriented. I'll explain confidentiality — what stays between us, and the very few situations where I'm legally required to act. I'll answer any questions about how sessions work.
• Hearing your story — at your pace. I'll ask what brought you in and what you're hoping will be different. You share what you want to share. If there are things you're not ready to talk about, you can say so, and we'll leave them for later.
• A bit of background. I'll ask some questions about your life, your relationships, your health, and what's helped or not helped before. This helps me understand you as a whole person, not just a problem to fix.
• Setting direction. We'll start to sketch out what you'd like to work toward. It doesn't have to be precise. "I want to stop feeling like this" is a perfectly good starting goal.

"What if I cry?"

Then you cry. I have tissues, and nothing about it will surprise me or make me think less of you. Some people cry in the first five minutes. Some don't cry for months. Neither is right or wrong.

"What if I don't know what to say?"

That's my job. I'll ask questions. Silence is okay too — some of the most important moments in therapy happen in the pause.

After the first session

You'll probably feel a mix of things: relief, tiredness, maybe a little raw. That's normal. We'll talk about how often to meet — for most people, weekly or every two weeks at first — and you'll always have the freedom to adjust.

My approach is trauma-informed and tailored to you. There's no script, no rigid program. Just a steady, honest relationship where the goal is to help you feel more like yourself.

Ready to book?

I'm currently accepting new clients in Salmon Arm and across BC online. Start with the free 15-minute phone consult — no pressure, no commitment.

Request a consultation or call 778-824-1168.

If you are in crisis right now, please call 911, 9-8-8, or the BC Crisis Line at 1-800-SUICIDE (1-800-784-2433).