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Your first therapy session: what to expect (student guide)

by Trillium on

If you’ve never done therapy before, it’s normal to feel unsure—especially as a student. Many people worry they’ll say the “wrong thing” or won’t know where to start.

Here’s what the first session typically looks like, so you can walk in (or log in) with more confidence.

What happens in a first therapy session?

 

Most first sessions usually include:

A brief introduction: how counselling works, your rights, confidentiality, and boundaries

Your story (at your pace): what brought you here, and what has felt heavy or overwhelming

Your goals: what you’d like to feel or notice shifting in your day‑to‑day life

A plan: how you and your therapist will work together, and what the next few sessions may look like

It’s not a test or an interrogation. It’s a supportive, two‑way conversation designed to help you feel understood, respected, and a little less alone with what you’re carrying.

 

What you can say (even if you’re not sure)

 

If you’re nervous, you can literally start with:

  • “I’m not sure where to start.”
  • “I’ve been feeling overwhelmed and I don’t want it to get worse.”
  • “I don’t know if what I’m feeling is ‘bad enough,’ but I want support.”
  • “My stress/anxiety is starting to affect school and sleep.”

What you don’t need to prepare

 

  • You don’t need a perfect summary
  • You don’t need a “big reason” to justify therapy
  • You don’t need to have the right words
  • You don’t need to know what kind of therapy you want

How to get the most out of the first session (simple tips)

 

  • Think about one problem: What’s been hardest lately?
  • Think about one goal: What would feel better in 4–6 weeks?
  • Ask one question: “How do you usually help students with this?”

Students: cost, benefits, and booking options

 

If cost is a concern, many students have counselling benefits through their student plans. If you’re a Western student, you may have coverage up to $1,200 per student year for eligible providers.

If booking online feels like too big of a step (especially if a credit card is required to reserve), you can start with a free 20‑minute matching consult instead—no commitment needed.

You can learn more about how to use your benefits here - UWO student benefits explained

Your easiest next step (no pressure)

Book a free 20‑minute matching consult and we’ll help you choose a therapist who fits your goals and preferences (including online options).

Next step options

 


Note: This article is general education and not a diagnosis or medical advice. If you feel unsafe, call 9‑1‑1. In Canada, you can call or text 9‑8‑8 for 24/7 support.

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