Starting therapy · About 10 minutes
Preparing for your first counselling session
It's normal to feel nervous before your first session. You don't need to prepare anything, but if it would help, here are a few things you might like to think about beforehand.
Questions you might like to think about
You might like to jot down a few notes. You don't need answers to all of them, and it's fine to bring them along or just keep them in mind.
- What's made you decide to look for support now?
- What's been on your mind most over the last few weeks?
- How is it affecting your day-to-day life, such as sleep, work, relationships or energy?
- What have you already tried, and what has helped, even a little?
- If counselling went well, what might be different for you?
- Is there anything you'd like me to know, or anything you'd rather not talk about yet?
- What would you like to ask me?
On the day
Coming in person
- Arrive at your session time, as there's no waiting area
- The entrance is at the top of Percy Road. Press the buzzer for your room
- The room is on the first floor, up a flight of stairs
Online or by phone
- Find a quiet, private space where you won't be overheard
- Headphones can help, and make sure your phone or laptop is charged
- I'll call you on WhatsApp video or by phone at your session time
Please fill in the client registration form before your first session, if you haven’t already.
What happens in the session
- Sessions last 50 minutes
- We'll go through the agreement and confidentiality together
- You can share as much or as little as you like. There's no pressure
- At the end, we'll decide together whether to continue
Read more: what to expect in your first counselling session
A gentle note
These tools aren't a replacement for counselling or medical care. If something here brings up a lot for you, it's okay to stop. You don't have to work through things on your own.
More free resources
The 5-4-3-2-1 grounding technique
A simple exercise that uses your senses to bring you back to the present when anxiety or panic takes hold.
Box breathing
A steady four-count breathing pattern that helps calm your body when you're anxious or stressed.
Mood diary
A simple daily record to help you notice how your mood changes, spot patterns and see what helps.
You don't have to work through it alone
If you'd like to talk things through with someone, your first 50-minute session is on me, in person in Leigh-on-Sea, online or by phone.