What Is Therapy Like? What to Expect at Your First Counselling Session
Starting therapy can feel like a big step. For many people, it’s accompanied by curiosity, hope, and sometimes uncertainty or nervousness. If you’ve ever wondered, “what actually happens in therapy?” or “how do I know if this is right for me?” you’re not alone.
At Resilient Roots Counselling, we believe that understanding the process can make therapy feel more approachable and empowering. This blog post was designed to gently walk you through what therapy is like, what to expect in your first session, and how to prepare.
First, What Is Therapy?
Therapy is a collaborative, professional relationship focused on helping you better understand yourself, develop coping skills, and navigate challenges in a way that supports your mental and emotional well-being.
In Canada, psychotherapy and counselling are widely recognized as effective supports for concerns such as stress, anxiety, depression, trauma, chronic pain, relationship challenges, and personal growth. The Canadian Psychological Association (CPA) notes that psychotherapy helps individuals improve emotional regulation, thinking patterns, behaviours, and overall quality of life.
At Resilient Roots, therapy is not about “fixing” you. It’s about creating a safe, respectful space where your experiences are heard and where evidence-based tools are used to support meaningful change.
Common Anxieties Before the First Session
It’s completely normal to feel unsure before your first appointment. Some of the most common concerns we hear include:
“What if I don’t know what to say?”
“Will I be judged?”
“Do I have to talk about everything right away?”
“What if my problem isn’t big enough?”
Here’s what’s important to know. There is no right or wrong way to show up to therapy. You set the pace. You decide what feels comfortable to share. Therapy meets you where you are.
What Happens in Your First Session?
Your first session is often referred to as an intake or initial consultation. Its purpose is to begin building understanding and trust, not to dive into everything all at once.
During this session, your therapist will typically:
Ask about what brought you to therapy
Learn about your history, current concerns, and goals
Explain confidentiality, consent, and how therapy works
Discuss what approaches may be most helpful for you
This session is as much about you getting to know the therapist as it is about the therapist getting to know you. Feeling safe and comfortable is essential, and it’s okay if that takes time.
The Canadian Mental Health Association highlights that establishing trust and clarity early in therapy is a key factor in long-term success.
The Approaches Used at Resilient Roots Counselling
Resilient Roots Counselling uses evidence-based therapeutic approaches, meaning they are backed by research and clinical practice. Depending on your needs, therapy may include:
Accelerated Resolution Therapy (ART), a trauma-informed approach that helps the brain process distressing memories without requiring detailed verbal recounting.
Acceptance and Commitment Therapy (ACT), which focuses on psychological flexibility, values-based living, and reducing the struggle with difficult thoughts and emotions.
Cognitive Behavioural Therapy (CBT), which helps identify and change unhelpful thought patterns and behaviours.
Dialectical Behavioural Therapy (DBT), which supports emotional regulation, distress tolerance, and interpersonal effectiveness.
Motivational Interviewing (MI), a collaborative approach that strengthens motivation and readiness for change.
Sessions are personalized, and approaches are often blended to best support your goals. In addition, Resilient Roots works collaboratively with a nurse practitioner when medication support or psychiatric assessments are appropriate, ensuring a well-rounded and integrated approach to care.
How to Prepare for Your First Session
You don’t need to prepare anything perfectly. However, some people find it helpful to reflect on:
What prompted you to seek therapy now
What you’re hoping might change or feel different
Any questions you have about the process
You’re also welcome to bring notes, thoughts, or simply arrive as you are. There is no expectation to have everything figured out.
What Comes Next?
After your initial appointment, you and your therapist will discuss next steps. This may include:
Frequency of sessions
Areas of focus
Short- or long-term goals
Adjusting the approach as your needs evolve
Therapy is not linear. Progress can look like insight, relief, emotional release, skill-building, or simply feeling less alone. All of it matters.
A Gentle Reminder
Seeking therapy is not a sign of weakness. It’s a sign of self-awareness, strength, and care.
At Resilient Roots Counselling, we offer a grounded, compassionate space to explore what’s beneath the surface and build the resilience needed to move forward, at your pace and on your terms.
If you’re considering therapy and have questions, you’re always welcome to reach out or explore our services.
You don’t have to do this alone.
At Resilient Roots Counselling, we believe understanding the process helps therapy feel more approachable. This blog walks you through what happens in therapy, what to expect during your first session, and how to prepare, so you can arrive feeling informed and supported.