Coming to a first session: not knowing what to say is normal

The hesitation I hear most often before someone books is this: “But I don't know what I'd even talk about.” That sentence is not an obstacle to starting; it's actually a rather good starting point. The first session exists precisely for that.

What happens in the first session?

The first session is an introduction. We usually talk about:

• What brings you here today? How long has it been going on?
• Which areas of your life does it touch: sleep, work, school, relationships?
• Have you been through a similar period before, and what helped then?
• What would you like to hope for from this process?

You don't need to arrive prepared for any of it. The questions are only there to open a path; you set the order and the depth. You can pass on a subject with a simple “not now” — that is a natural part of the process.

A question of fit

The first session is also an assessment for you. Research shows that one of the strongest factors shaping the outcome of psychological support is not the method used but the relationship formed. So it's worth asking yourself: can I speak comfortably here?

Before the right method comes a safe relationship.

A few practical notes

• Setting: Since sessions are held online, all you need is a place where you can be alone and use headphones. A car, a park, an empty classroom — any of these work.
• Length: A session is 45–50 minutes. The last few minutes are kept for gathering up what we've talked about.
• Frequency: Usually once a week. That interval gives what we discuss room to land in daily life.
• Confidentiality: What you share is protected by professional confidentiality. The exception is situations involving risk to life.

Finally

You don't have to feel “bad enough” to seek support. The things you have carried for a long time and normalised are also worth talking about. That is often the most surprising part of a first session: the relief on someone's face when they hear a sentence out loud for the first time — one they had not even said to themselves for years.