What a First Counselling Session Feels Like (and What It Doesn’t Have to Be)

Walking into your first counselling session can feel like stepping into the unknown. You might not know what to expect, or you might carry memories of past experiences — some helpful, some not. There’s often a mix of nerves and relief, of hope and hesitation. That’s all welcome. You don’t need to come in with your thoughts perfectly sorted or a clear plan for what you want out of therapy. You only need to show up — just as you are.

Our first session isn’t about fixing anything. It’s about getting to know you. That includes what brings you here, but also the bigger picture — your strengths, your challenges, your likes and dislikes, and the way you tend to move through the world. We’ll talk about what support has felt helpful in the past (if any), what hasn’t worked so well, and what kind of space you’re hoping to create now. You’re also welcome to let us know if you have a preference for working with a male or female counsellor — or if you’re not sure yet, that’s okay too. We have both in our team, and we’re happy to talk through what might feel like the best fit for you. You might not have answers to any of those questions yet — that’s okay too. We’re here to be curious with you, not to push for perfection.

There’s space for awkwardness. For silences. For tangents and fidgeting and saying, “I don’t know.” We welcome it all. If it’s hard to talk, that’s okay. If you’d rather draw, write, pause, stim, or even just sit for a moment — that’s okay too. If text-based communication feels easier than speaking out loud, we can do that. If you feel more comfortable online or in-person, we’ll adjust to suit you. And if sitting still feels tricky or too intense, we also offer walk-and-talk sessions in a local park setting — a gentle way to connect while moving side by side. However you communicate or prefer to be in the space, we’ll work with that. You don’t need to adapt to us — the space adapts to you.

We understand that communication looks different for different people, and we meet you where you’re at — especially because we know what it’s like to move through the world differently. Being neurodiverse ourselves, we know how valuable it is to have a space where you don’t need to explain or defend the way you think, feel, or process.

Sometimes, people leave their first session feeling lighter, like something has started to shift. Other times, people leave feeling unsure, tired, or raw. That’s all part of it. Counselling isn’t about instant answers — it’s about creating space to reflect, to reconnect with yourself, and to explore what’s been sitting just beneath the surface. It takes time, and that’s okay. You’re not expected to have a goal or a plan straight away. All you need is a little curiosity and the willingness to show up — even if that feels wobbly.

You don’t need a referral, a diagnosis, or a perfect backstory to start counselling. You don’t need to be in crisis. You just need to want something to feel different, and to have someone walk beside you while you explore what that might mean. At All Ears, we’re not here to fix you or direct you. We’re here to listen — deeply, gently, and without judgment — so that you can begin to hear yourself more clearly too.

If you’ve been thinking about starting therapy but haven’t been sure what to expect, we hope this gives you a softer landing. The first session isn’t a test. It’s a beginning — and beginnings can be slow, thoughtful, and kind.