Starting counselling can feel overwhelming, especially if it’s your first time. Knowing what to expect can ease anxiety and help you make the most of your session.
Key Takeaways
- The first session is typically 50 minutes, open-ended, and focused on understanding your unique situation.
- You’ll explore patterns, identify where challenges stem from, and collaborate on goals.
- Sessions at Aligned Relationship Counselling are solution-focused, trauma-informed, and aim for lasting change by addressing root causes.
- Get the most out of your session by filling out the intake and consent forms, coming prepared with topics or questions you want to address.
Table of Contents
- Quick Answer Up Front
- Before Your First Session
- What Happens During Your First Session
- After Your First Session
- FAQs
- Next Steps
Quick Answer Up Front
Your first counselling session in Vancouver is a 50-minute, open-ended meeting designed to help you and your counsellor understand your challenges, patterns, and goals. It’s collaborative, supportive, and paced to your comfort level, giving you a clear foundation for the work ahead.
Before Your First Session
Preparation helps you feel more confident and ensures the session is productive:
- Review the informed consent form – know what to expect regarding confidentiality, cancellations, and the counselling process.
- Complete intake forms – these provide your counsellor with important background information.
- Prepare topics or questions – think about what’s important for you to cover.
- Reflect on past counselling experiences – noting what worked or didn’t can guide your session.
Being prepared allows you to dive into meaningful discussion without worrying about administrative details.
What Happens During Your First Session
The session is client-centered and collaborative:
- Open-ended discussion – Your counsellor will ask questions to understand the issues you’re facing, patterns you notice, and where challenges may originate.
- Exploring the bigger picture – The goal is to see the “puzzle pieces” of your life and challenges rather than just addressing surface-level symptoms.
- Setting goals together – You’ll collaborate on short- and long-term goals for counselling.
- Pacing to your comfort – We don’t dive into past trauma or intense emotional work unless you’re ready.
- Solution-focused approach – Sessions are trauma-informed, helping you work on root causes while providing tools to manage daily life.
This first session lays the groundwork for meaningful change and understanding your situation fully.
After Your First Session
Reflection and follow-through are key:
- Journaling – Reflect on insights, thoughts, and feelings from the session.
- Homework or reading – Optional exercises or reflections may be suggested to reinforce learning.
- Observing patterns – Notice repetitive thoughts or behaviors between sessions.
These practices help you integrate insights and start applying tools before the next session.
FAQs
Q: How long is the first session?
A: Individual counselling sessions are typically 50 minutes.
Q: Do I need to know exactly what to talk about?
A: No. The first session is open-ended and designed to explore your experiences, patterns, and goals collaboratively.
Q: Will I do homework or exercises?
A: Sometimes, optional journaling or reading is suggested to help integrate insights from the session.
Q: What if I’m nervous about counselling?
A: Feeling nervous is normal. At Aligned Relationship Counselling, your counsellor will guide you through the process, pace sessions to your comfort, and explain everything so you know what to expect.
Q: How soon should I book follow-up sessions?
A: Weekly sessions for the first month are recommended to build momentum and create a solid foundation for change.
Next Steps
If any of these points resonate, counselling in Vancouver can help you move from feeling uncertain to feeling more supported, confident, and in control. Explore individual counselling, relationship counselling, anxiety counselling, or trauma counselling in Vancouver and book a consult today.
Relevant Blogs:
- What to Expect from Couples Counselling: Approaches, Benefits, and How to Get the Most Out of It
- How to Choose the Right Counsellor in Vancouver (Without Feeling Overwhelmed)
Author Bio
Alexa Gelles is a Vancouver-based counsellor specializing in relationship and premarital counselling. She helps individuals and couples strengthen connections, navigate challenges, and develop practical tools for healthier relationships. Alexa combines trauma-informed approaches with skill-building to support people in creating resilient, fulfilling relationships—with themselves and others.
