Going to counselling for the first time can bring up a lot of emotions. Maybe you’re feeling anxious, maybe you’re excited to make some changes. These feelings are completely normal.

Opening up about your feelings and problems to someone you don’t know can be uncomfortable. But try to remember that counselling is a step in becoming the best version of yourself, and seeking help takes a lot of strength.

If you’re new to counselling or new to Calgary Counselling Centre, here are some things you can expect in your first session:

Q: Do I need to prepare anything for my first counselling session?

A: Before your first session, think about the concerns that have led you to seek help. What are they? How long have you been dealing with them? How have you coped with these concerns? From what you have tried, what has worked and what hasn’t worked?

Q: I’m feeling nervous. What can I do to try and tame those nerves?

A: Although is normal to feel nervous before your first session, counselling is a safe and open space. Your counsellor’s focus is your wellbeing. They are there to support you. It can help to go for a walk before your first session or take some deep breaths. If you’re still feeling nervous, let your counsellor know and they can help you with some grounding and soothing exercises.

Q: Sometimes I have a hard time opening up. How can I make sure to get the most out of counselling?

A: It can be difficult to open up, specially to someone you just met. Try to remember that your counsellor’s purpose is to help you through the challenges you’re facing.

Q: How do I know if the counsellor I'm placed with is the right fit? What can I do if I don’t ‘click’ with my counsellor?

A: Forming a connection with your counsellor is key. Your first session is about you and your counsellor getting to know each other. If you end the session and you feel good about it, you feel you have trust and confidence in your counsellor and that they understood you, then it’s probably a good fit.

If you don’t click with your counsellor during your first session, sometimes giving it a second chance is a good option. After each session you’ll have the opportunity to provide feedback to your counsellor by filling out a Session Rating Scale (SRS) questionnaire. The SRS analyzes the relationship you have with your counsellor and is used to help your counsellor adjust and provide you the best counselling treatment possible.

Having a good rapport with your counsellor is crucial and we want to make sure you find the right counsellor for you. Someone that you can connect and feel comfortable with. So if you don’t feel like you “click” with your counsellor, let us know and we’ll help you find the right counsellor for you.

Q: What kind of things will I talk about in my first session?

A: During your first session, your counsellor will go over some things such as the consent for counselling, our confidentiality agreement and other house-keeping items. They will explain how we use Feedback Informed Treatment (FIT) and some of the tools we use including a questionnaire that you’ll fill out before each session. This questionnaire is how we measure your “mental health vital signs”.

Your counsellor may also ask you some questions to understand your reason for coming to counselling and what your goals are. Here are some examples of questions you may be asked in your first session:

• What are the concerns that brought you here?

• How long have you had those concerns?

• What have you tried to do to address those concerns? What’s has worked and what has not worked?

• What makes it worse? What makes it better?

• Have you received counselling in the past? What worked? What didn’t?

Q: Do I have to tell my friends and family that I'm going to counselling?

A: It’s completely up to you if you choose to tell them or not. It's okay if you don’t want to tell anyone.

Q: How long are the counselling sessions?

A: All the sessions at CCC are 50-minutes – whether it’s your first or your last session.

Q: How many sessions will I need? How often are the sessions?

A: The number of sessions you will need will depend on many factors, however at CCC our client usually see positive results between 8 and 12 sessions. But remember, each situation is unique and there is no specific set number of sessions someone may need.

At the beginning of your counselling experience, most counsellors recommend meeting every week or two if possible. As you learn the tools and strategies you need to cope with your concerns and put these strategies into practice, and you start to feel better, sessions may only be once a month. You and your counsellor will discuss and agree on the frequency.

It’s important to remember that change takes time and work. Your counsellor will usually give you something to work on between sessions. This is so you can practice the new tools and skills you learn during counselling. The time between sessions, when you practice what you have learned during counselling, is where change happens. When you meet with your counsellor again you can check-in, discuss what worked and what you need more support with.

Q: How much does each session cost?

A: At CCC, we base our fees on a sliding scale. That means your fee is determined by your income and ability to pay, so you only pay what you can afford. If you have any concerns about the fee you were quoted, please discuss it with your counsellor.

Going to counselling can be uncomfortable at first, but talking to someone about how you’re feeling can make a world of difference in helping you feel better. Counsellors are there to support you and they can give you tools and strategies you need to better cope and help you become the best version of yourself.

If you have any questions about counselling, feel free to contact us – we're always here to help. If you’re ready to get help, register for counselling today.

Information for this blog was provided by registered social worker, Camille Kim. Learn more about our counsellors.