Your first session is to help you get comfortable.

Take a moment to check in with yourself and get clear on a few things to ensure you get the most out of your sessions:

➡ Set an intention: What are you looking for?🤔

This provides direction for your sessions and also sets you up with a starting point to chart your progress along the way.

➡ Give yourself a break. Feeling awkward is a-okay!😅

Most people will experience a few awkward stumbling blocks or silences in their session - it’s all part of the journey. So never feel embarrassed if you’re feeling uncomfortable. Your counsellor will understand how it feels to be on the other side and will empathize with you.

➡ Keep an open mind and be honest.💕

Most of us spend our days living in our head and not our feelings. This makes it harder for anyone to open up and be honest about their feelings. Especially when you are meeting a counsellor for the first time. But try to stick with it as much as you can. Being open to explore the uncomfortable bits is often where the most progress is made.

➡Take mental notes for yourself.📝

Remember this is for you. A first session is a first session - more than anything, a chance for you both to get to know each other better. If you do not feel like you had a connection with your counsellor that is okay.

It can take time to build a connection and trust with your counsellor

Sometimes it takes a while to find the right match. So ask yourself, did you feel comfortable opening up to them? Did they express things to you clearly in a way that made sense to you? Did you feel like you can come back again?

If you do not feel a connection with your counsellor, please reach out to our friendly client services team at to request a change.

We always want our clients to feel safe and secure. Please contact us regarding any questions or concerns about your current counsellor at

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