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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,” won’t know where to start, or that their concerns aren’t “serious enough.”

The truth is: you don’t need to have it all figured out to begin. The first session is designed to help you feel comfortable and supported—right from the start.

 

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 worried you won’t know what to talk about, you’re not alone.  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

A lot of students put pressure on themselves to show up with a clear explanation. You don’t have to.

  • 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)

If you want something concrete to bring in, keep it simple:

  • 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

One of the biggest barriers for students is cost—so it helps to know what your student plan may cover before you book.

Below are common coverage amounts by school to give you a starting point. Your exact coverage can depend on your plan, your provider type, and whether your therapist qualifies under your student insurance rules.

  • Western University: Up to $1,200 per student year for therapy with eligible providers.

  • University of Waterloo: 80% covered, up to $800 per calendar year for eligible mental health practitioners.

  • Wilfrid Laurier University: Up to $100 per visit, to a maximum of $1,000 per benefit year (eligible providers).

  • Toronto Metropolitan University (TMU): 100% covered up to a combined maximum of $1,000 per benefit year (eligible providers).

  • Other universities: Many student plans include some therapy coverage for eligible providers—limits vary. If you’re unsure what you have, we can help you figure it out.

 

If booking online feels like too big of a step, you can start with a free 20-minute matching consult—no commitment needed.

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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