Manchester Counselling Editorial Team
INTRODUCTION
BEFORE YOUR SESSION — SETTING UP
Think of your first online session as a two-way introduction. Your therapist will want to learn about you—but it’s also your chance to get a feel for them.
Check your tech: Make sure your internet connection is stable, your camera and microphone are working, and you're using a private space. Use headphones if possible for better sound and privacy.
Create a calm environment: Choose a space where you feel comfortable and won’t be interrupted. It doesn’t need to be perfect—just quiet, familiar, and yours.
Have a notepad handy: Jotting down a few things you’d like to mention can help ease nerves. But there’s no script. You don’t need to rehearse.
Most therapists will also send over an intake form or confidentiality agreement ahead of your first session. Take a few moments to read through these so you know what to expect.
DURING THE SESSION — WHAT HAPPENS
The first session is usually a space for laying foundations. Your therapist might ask questions such as:
What brings you to therapy now?
Have you had therapy before?
What would you like to get from the sessions?
You don’t need to have neat answers. Honesty matters more than clarity. It’s okay to say, “I’m not sure,” or “I just feel stuck.”
Some therapists will also ask about your mental health history, lifestyle, relationships, or recent events. This helps build a picture of your world and what might be contributing to how you’re feeling.
The session will likely feel conversational, not clinical. You’re not being judged—you’re being listened to.
FEELINGS THAT MIGHT COME UP
It’s not unusual to leave your first session feeling a bit raw, tired, or even uncertain. Therapy involves emotional energy, and digging into your thoughts—especially for the first time—can be draining.
Some clients feel immediate relief. Others feel awkward or guarded. All of it is normal.
What matters is whether you feel heard, respected, and safe. If something doesn’t sit right, it’s worth raising it. Therapy is a collaborative space, and your feedback is welcome.
Building trust can take time—but your instincts matter. If something feels off, you don’t have to stick with that therapist. It’s okay to explore another match.
NEXT STEPS AND REFLECTION
Your therapist may suggest a regular session time or ask if you’d like to continue. You’ll also likely discuss frequency (weekly, fortnightly, etc.) and what to expect from ongoing sessions.
After the call, give yourself a moment. Take a walk, make a cup of tea, or jot down how it felt.
Ask yourself:
Did I feel understood?
Was I able to be myself?
Am I open to trying another session?
You don’t need to commit on the spot. Sometimes clarity comes after a bit of space.
At Manchester Counselling, we know that taking the first step into therapy can feel daunting—especially online. That’s why we prioritise making your experience as clear, human, and supportive as possible.
Our therapist-matching service ensures you’re connected with someone who fits your needs from the very first session. No awkward searching. No guessing.
It all starts with one conversation—and we’re here to make sure that first step feels like a beginning, not a test.
BACP. (2024). Starting therapy – what to expect.
Mind UK. (2023). What happens in therapy?
Mental Health Foundation. (2023). Seeking help: how to begin therapy.
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