If you've never had counselling before, not knowing what to expect can be one of the biggest reasons people put off reaching out. It's a completely normal thing to feel unsure about. Here's an honest, straightforward answer to "what actually happens?" — so that first step feels a little less daunting.
Before your first proper session: a free 30-minute consultation
You don't need to commit to anything to find out if counselling is right for you. A free 30-minute initial consultation comes first, either over Zoom or in person. This is a low-pressure conversation, not a session in itself — a chance to talk briefly about what's brought you here, ask any questions you have, and get a feel for whether working together feels right for you. There's no obligation to continue afterwards.
There's no "right" way to start
You don't need to have it all figured out before you arrive, and you don't need to know exactly what to say. In a person-centred approach, there's no fixed script or agenda imposed on you — the space is led by what matters to you, at whatever pace feels manageable. Some people arrive with a clear issue in mind; others just know something doesn't feel right and want space to work out what that is. Both are completely valid starting points.
What the session itself is like
A session is 60 minutes, either face to face or over Zoom, whichever suits you better. It's a confidential, non-judgemental conversation — you're free to talk about whatever feels most present for you that week, and equally free to sit with silence if that's what you need. There's no pressure to "perform" or arrive with a neat summary of your week. The aim is simply to be heard, properly, by someone who isn't trying to fix you or tell you what to do.
Is it normal to feel nervous?
Yes, completely. Most people feel some nervousness before a first session, even after the initial consultation — that's a normal response to doing something unfamiliar and vulnerable. It tends to ease once you realise there's no test to pass and nothing you need to get "right."
What it costs
After the free initial consultation, sessions are £50 for 60 minutes, with some concessions available. There's no minimum number of sessions you're committed to — how long you continue is entirely up to you.
If you've been putting off reaching out because you're not sure what to expect, hopefully this has helped. The free 30-minute consultation is a low-pressure way to find out more, with no obligation to continue — or you can read more about fees and how sessions work.