You do not need to know exactly what to say
Many people feel nervous before their first counselling session because they think they need to explain everything clearly. You do not. It is completely normal to arrive with mixed thoughts, tears, uncertainty, silence or only a rough idea of what has been happening.
A simple beginning is enough: “I have been feeling overwhelmed,” “I am not coping the way I want to,” “Something happened and I do not know how to talk about it,” or “I am not sure where to start.”
Write down a few notes if your mind goes blank
Before your appointment, it can help to write a short list of what you want support with. This might include recent stress, relationship concerns, grief, anxiety, sadness, burnout, family issues, confidence, sleep, anger, or feeling stuck.
You can also write what you hope might be different after counselling. It might be feeling calmer, making a decision, understanding yourself better, speaking up, coping with a loss, or having someone safe to talk to.
Choose a private space for phone or video counselling
For phone or video counselling, choose somewhere you can speak freely. If possible, use headphones, keep water nearby, and allow a few quiet minutes before and after the session so you do not feel rushed.
If home is not private, you might consider a parked car, a quiet room, a private outdoor spot, or another safe place where you will not be interrupted.
Ask questions if you are unsure
Your first session can include questions about confidentiality, what counselling involves, appointment options, fees, cancellation details, or how future sessions may work. You are allowed to understand the process before sharing deeply.
Counselling should feel respectful and paced. You do not need to disclose everything immediately, and you can let Rachael know if you need to slow down or take a moment.
After the session, give yourself time
Talking about personal things can sometimes leave you feeling lighter, tired, emotional or thoughtful. Try not to rush straight into something demanding if you can avoid it. A short walk, quiet time, journalling or a cup of tea can help you settle afterward.
The first session is not about fixing everything. It is about beginning a supportive conversation and deciding what the next helpful step might be.
Key takeaways
- You do not need a perfect explanation to begin counselling.
- A short note list can help if you feel nervous or blank.
- For phone or video sessions, privacy and a calm setting can make it easier to talk.
Important note
This article is for general education and awareness only. It is not medical advice, diagnosis, treatment or crisis support. If you are in immediate danger, call 000. If you are experiencing a mental health crisis, contact emergency services or a crisis support service.