So, you’ve booked your first therapy session (or you’re thinking about it—no pressure, we’re just here for the vibes). Whether you’re excited, nervous, or somewhere in between, one thing’s for sure: this is a big, brave step toward taking care of you.
And let’s be honest—starting therapy can feel a little like stepping into a novel where you have no idea what’s on the next page. Is it a cozy mystery? A drama? A self-help book with those fill-in-the-blank exercises? (Spoiler: It’s your story, and you get to write it.)
To ease those first-session jitters, let’s break down what actually happens when you sit down (or log in) for your first therapy session at Another Chapter Counselling. No plot twists—just a warm, welcoming space to start your journey.
Chapter One: The Warm Welcome (A.K.A. No, We’re Not Judging You)
First things first: you are not expected to have everything figured out when you walk into therapy. In fact, that’s why you’re here. You don’t need a perfectly crafted speech or a full breakdown of your life story.
Your therapist will start by creating a comfortable space—whether it’s a cozy in-person office or a virtual session from the comfort of your own home. There’s no “right” way to feel in this moment. Nervous? Totally normal. Excited? Love that for you. Unsure if you’ll cry, overshare, or freeze up? Also completely valid.
If you’re meeting virtually, pro tip: Feel free to have a tea, a fidget toy, or a pet in your lap—whatever helps you feel at ease.
Chapter Two: The ‘Tell Me About Yourself’ Part
After some introductions, your therapist will gently guide the conversation. This session is all about getting to know you—not just your struggles, but also your strengths, your experiences, and what brought you here.
Here are some common first-session questions (but don’t worry, there are no wrong answers):
What made you decide to start therapy?
Have you been to therapy before?
How have things been feeling for you lately?
What are you hoping to get out of therapy?
If you’re sitting there thinking, “Uhh… I don’t actually know what I want from therapy,” that’s okay. Many people don’t know at first. Therapy is a space for exploration, not just solutions.
Chapter Three: Therapy Is Confidential (And Other Good-to-Know Stuff)
Your therapist will also go over important details about how therapy works, including:
- Confidentiality – What’s shared in therapy stays in therapy, with a few legal exceptions (like if you’re in danger).
- Boundaries & Consent – Therapy is a collaborative process, meaning you always have control over what you share and when.
- How Sessions Work – Some therapists are more structured; others take a more free-flowing approach. Feel free to ask about their style!
This is also your chance to ask any questions, whether they’re about therapy itself or how your therapist approaches different issues.
“Healing takes time, and asking for help is a courageous step.” – Mariska Hargitay
And here you are, already taking that step.
Chapter Four: What If I Don’t Know What to Say?
Ahh, the classic first-session worry: What if I just sit there in awkward silence?
Good news: that won’t happen. Your therapist will help guide the conversation. You don’t need to perform, impress, or “be good” at therapy (because no one is grading you here).
Pro Tip: If you feel overwhelmed and don’t know where to start, try saying, “I don’t know where to start.” Your therapist will help you from there.
Also, you don’t have to dive deep into heavy emotions right away. If you feel more comfortable keeping it light at first, that’s totally okay! Therapy moves at your pace.
Final Chapter: Wrapping Up & What’s Next
As your first session comes to a close, your therapist will likely check in with you:
How was today’s session for you?
Do you want to book another session? (No pressure, but consistency helps!)
Is there anything you need before we wrap up?
Some people leave their first session feeling relieved, while others feel like they just opened a big emotional can of worms. Both reactions are valid. Therapy isn’t about quick fixes—it’s about creating a space where you can explore, heal, and grow at a pace that feels right for you.
Ready to Start Your Next Chapter?
If you’ve been thinking about therapy but haven’t taken the leap yet, consider this your sign. Whether you’re navigating anxiety, trauma, burnout, or just need a space to be—we’re here for you.
At Another Chapter Counselling, we offer in-person therapy in Kelowna, as well as virtual therapy across British Columbia, so you can get support from wherever you feel most comfortable.
Book your first session today and let’s turn the page together.
You can also reach out via info@anotherchapter.ca or connect with us on Instagram (@anotherchapter.ca) for mental health tips, encouragement, and a little bit of joy sprinkled in.
Your story is still unfolding. And this? This is just the beginning.
Paige Mathison
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