What to Expect in Your First Counseling Session
What to Expect in Your First Counseling Session
Taking the step to start counseling can feel both hopeful and intimidating. Whether you’re coming to therapy for the first time or returning after a break, those first moments often bring a mix of emotions—relief, nervousness, and even a little uncertainty. If you’ve ever wondered what actually happens in a first counseling session, you’re not alone.
At Grounded Life Counseling Center, we believe knowing what to expect can ease anxiety and help you feel more comfortable as you begin. Here’s a look inside what your first session might look like, so you can walk in feeling informed and supported.
You’ll Be Welcomed into a Safe, Supportive Space
Your first session is about creating a sense of safety. From the moment you arrive, whether it’s in person at our office or online through telehealth, our goal is to make you feel at ease. We know that seeking counseling can be a vulnerable step, and you’ll be met with warmth and compassion, not judgment.
If you’re joining us in person, you’ll be greeted in a calm, inviting environment designed to feel more like a cozy living room than a sterile clinic. If you’re joining virtually, you’ll have the same opportunity for connection, just from the comfort of your own space.
The First Few Minutes: Paperwork and Introductions
Typically, your first session will begin with a bit of housekeeping. You might fill out or review intake forms if you haven’t already completed them. These forms help your therapist understand some of your background and clarify practical things like confidentiality, scheduling, and payment.
Once that’s complete, you’ll move into introductions with your therapist. This is your chance to get to know them—how they work, their style, and what you can expect in future sessions. Your therapist may explain their training, approach to therapy, and what it means that they practice trauma-informed care.
Sharing Your Story
The heart of the first session is giving you space to share what brought you in. You don’t have to have everything perfectly figured out or know exactly where to begin. Your therapist will gently guide you with questions if needed.
Common topics you might discuss include:
What led you to seek counseling now
Any current symptoms, challenges, or stressors you’re experiencing
Your history with therapy, mental health, or major life events
Your hopes and goals for counseling
This is also your time to share any preferences or concerns. If there are topics you’re not ready to discuss yet, that’s okay—therapy moves at your pace.
Setting Goals Together
Once your therapist has a general understanding of what’s going on, you’ll work together to identify your goals for therapy. Goals can be as broad as “feeling less anxious” or as specific as “improving communication in my marriage.” The point isn’t to have a perfect plan on day one, but to start building a shared understanding of where you’d like to go.
Your therapist might also explain what kinds of approaches they think could be helpful, whether that’s talk therapy, EMDR, play therapy (for kids or adults), or specific coping tools to practice between sessions.
Time for Your Questions
Your first session is also your opportunity to ask anything you want about the process. Some common questions include:
How often will we meet?
How long does therapy usually last?
What should I do between sessions?
How do I contact you if I need to reschedule?
Therapy is a partnership, and your voice matters from day one.
How You Might Feel Afterward
It’s normal to walk away from your first session with a mix of feelings. Many people feel relieved to have shared what’s been on their mind. Others feel tired or even a bit emotional—that’s completely normal, too. Starting therapy can stir up feelings you may have been carrying for a long time.
What’s important is that you’ve taken a meaningful step toward caring for yourself. The first session is just the beginning of building a supportive, trusting relationship with your therapist.
Taking the Next Step
If you’ve been considering counseling, know that it doesn’t have to be scary. Your first session is simply a conversation—a safe place to share what’s on your heart and start moving toward healing.
At Grounded Life Counseling Center in Champaign, Illinois, our team is here to walk alongside you with compassion and evidence-based care. Whether you’re seeking help for anxiety, trauma, relationship struggles, or simply need a place to pause and process life, you are welcome here.
Ready to begin your own healing journey? Schedule your first session or meet our team to find the therapist who feels like the right fit for you.
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About Grounded Life Counseling Center in Champaign, Illinois
At Grounded Life Counseling Center, we believe healing begins in a space where you feel safe, supported, and truly seen.
Our trauma-informed team specializes in helping individuals, families, and caregivers navigate the ripple effects of childhood trauma, whether you’re supporting a child through a recent event or processing wounds from years past.
Since our founding in 2020 (originally as True North Counseling), we’ve grown into a grounded, nurturing practice that also supports a wide range of mental health needs, including anxiety, depression, OCD, PTSD/C-PTSD, and more.
We offer evidence-based, compassionate care to help you feel more steady, more connected, and more at home within yourself.
No matter what brings you here, you are welcome. Together, we’ll move at your pace toward resilience, healing, and renewed hope.
