What to expect in the counselling journey

Starting counselling is a courageous step toward personal growth healing and self-discovery. Whether you're seeking support for anxiety, depression, relationship challenges, or simply looking to understand yourself better, beginning therapy can feel both hopeful and uncertain.

1.      Taking the first step the initial appointment

This is a chance for you and your counsellor to get to know each other and discuss:

• Your reasons for seeking therapy: where you can share what brought you in and the goals you hope to achieve

• Your background: your counsellor may ask about your personal history relationships or key life events to better understand your experiences

• The process ahead: expect to learn about confidentiality scheduling and what therapy might look like week to week

2.      Building a connection

The relationship between you and your counsellor is at the heart of effective therapy. It's normal to take a few sessions to feel fully comfortable. Your therapist will create a safe non-judgmental space where you can share freely .

• Honesty is key: the more open you can be the more your counsellor can help

• Feedback matters if something isn't working for you it's OK to bring it up

A good therapeutic relationship is collaborative – you and your counsellor work as part of a team.

3.      Setting goals and creating a plan

Early in your journey you'll work together to identify specific goals. These might be:

• Reducing anxiety or depressive symptoms

• Improving communication in relationships

• Managing stress more effectively

• Gaining clarity around life decisions

Having clear goals helps guide your sessions and track progress over time.

4.      The work of therapy

Counselling isn't just about talking - it's about discovery and growth. Depending on your needs sessions may include:

• Exploring thoughts and emotions: understanding patterns beliefs and feelings

• Learning coping strategies: practising mindfulness, grounding techniques or new communication skills

• Homework or reflections: your counsellor might suggest journaling, exercises or small changes to try between sessions

5.      Experiencing change over time

Progress in counselling is rarely a straight line. Some weeks you may feel uplifted, while others may feel more difficult as you uncover deeper emotions. This is normal. Over time, many people notice:

• greater self-awareness and clarity

• improved relationships and communication

• healthier coping strategies and emotional balance.

Therapy is a process, and celebrating small victories is just as important as reaching big milestones.

6.      Ending or transitioning

Eventually, you and your counsellor may decide it’s time to reduce sessions or conclude therapy. This isn’t an ending – it’s a transition. You’ll review your progress, reflect on the tools you’ve gained, and discuss ways to maintain your growth outside of sessions.

7. Final thoughts

Starting counselling is a brave decision to invest in your well-being. While the journey can bring up challenges, it also opens the door to self-understanding, healing, and lasting change. Every person’s path is unique, but one thing is certain: you don’t have to walk it alone.