What to Expect in Your First Counselling Session
Starting therapy can feel intimidating. Here's what happens in that first session — and why it can be the first step toward feeling heard, supported, and understood.
Walking into something new, especially something personal, can bring up all kinds of emotions.
You might feel nervous. Curious. Hopeful. Unsure. You might even be asking yourself:
“Will I have to talk about everything straight away?”
“What if I don’t know where to start?”
“Will it even help?”
If you're considering counselling — whether for the first time or after a break — this post will walk you through what that first session might look like so you can feel more grounded and prepared.
🌱 It's Okay to Feel Unsure
First sessions are all about getting to know you; your story, your needs, and your pace. There’s no expectation to open up immediately or explain everything perfectly.
Many clients in their first session simply say, “I don’t know where to start.” That’s okay. That’s my job, to gently help you explore what’s going on and create a space that feels safe enough to do so.
🛋️ What Happens in a First Counselling Session
At Mindnest Counselling, whether we meet in-person in Illawong or online across Australia, here’s what you can expect:
1. A Warm Welcome
From the very first interaction, you're met with warmth and compassion, no pressure, no judgment.
“Sonya is so kind and down-to-earth — it honestly just feels like talking to someone who really gets it. I always leave our sessions feeling lighter and a bit more like myself.” — S
2. A Gentle Conversation
We’ll talk about:
Why you’ve decided to seek support
What you’d like to get out of therapy
Any worries you have about the process
You can share as much or as little as you like.
3. A Collaborative Approach
You won’t be talked at. This is a space we co-create together.
We’ll explore what feels helpful to you and discuss possible ways forward at your pace.
“I came to counselling feeling overwhelmed and unsure of how to move forward. From the very first session, I felt truly heard and supported. Sonya created a safe and non-judgmental space where I could open up at my own pace.” — M
📍 My Counselling Space in Illawong
If you choose to come in person, sessions are held in a private, calming space in Illawong, close to Menai, Bangor, and Alfords Point.
Free parking is available, and the space is designed to feel relaxed and secure, not clinical.
If you're outside the area, I also offer secure online counselling across Australia.
🧠 Why That First Session Matters
Research shows that the therapeutic relationship you build in the very first session can have a powerful impact on your outcomes in therapy.
In fact, one study found that clients who felt a strong connection early on were twice as likely to experience positive outcomes, and that connection continued to deepen over time.¹
That’s why my focus is always on creating a space where you feel safe, heard, and supported from the beginning, whether we meet face-to-face or online.
🤍 You Don’t Have to Figure It All Out Alone
Therapy isn’t about having all the answers. It’s about giving yourself space to pause, reflect, and feel supported, with someone walking alongside you.
📆 Book a Session
You can:
Or explore the FAQ page for more info
Whether we meet in person in Illawong or online, I’ll meet you where you are — with kindness, compassion, and care.
💬 Still Have Questions?
If you're not quite ready to book, that's okay.
You’re welcome to reach out with any questions, big or small — there's no pressure, just a genuine space to explore whether this feels like the right next step for you.
Therapy starts with connection.
Even a small one.
