What to Expect During Your First Therapy Session

Starting therapy can feel like a big leap—especially if you’re not quite sure what to expect. Maybe you’re wondering: Will it be awkward? Will I have to share everything right away? What if I don’t know what to say?

These are all completely normal questions. Therapy is unfamiliar territory for many people, and we’re here to make that first step easier—whether you're brand new to counselling or coming back after a break.

Starting Therapy: Big Stuff or Small Stuff

You don’t need to be in crisis to start therapy. Some people come in with a clear reason—like anxiety, burnout, grief, parenting stress, or body image struggles. Others arrive with a vague sense that something feels off. Both are valid starting points.

At Inner Sphere Wellness, we support people navigating both the big and small complexities of being human. Therapy can help with day-to-day overwhelm and deeper, long-term patterns. You can begin wherever you are.

Setting the Scene

Our goal is to help you feel safe and grounded from the moment you walk in. Our Squamish counselling office is designed to feel calm, cosy, and welcoming—think soft lighting, comfortable couches, and a space that invites you to take a breath. No white coats. No clipboard energy. Just a real human meeting you as a person, not a problem to solve.

If you’re meeting with us online, you’ll have the flexibility to be somewhere that already feels comfortable to you—whether that’s curled up in bed, at your desk, or even outdoors in nature. As long as the space is private, it’s the right place.

What to Expect from a Therapist

We know the idea of meeting a new therapist can feel intimidating. But we promise—counsellors aren’t scary people. You’ll meet someone who’s warm, non-judgmental, and trained to support you with empathy and professionalism. We don’t expect you to have all the answers or to tell your whole story in one go.

Our therapists are trauma-informed, neurodivergent-affirming, and committed to meeting you with curiosity and respect. You set the pace, and we’ll follow your lead.

How Sessions Usually Begin

There’s no one-size-fits-all start to therapy. Sometimes we zoom out and take a broad look at many chapters of your life. Other times, we stay focused on one specific issue—a stuck place, a recent shift, or something that’s come to the surface lately. Therapy meets you where you are.

Here’s what you can generally expect from a first therapy session:

1. Confidentiality and Boundaries

We’ll begin by explaining how confidentiality works—what stays private and the few legal or ethical limits (usually around safety). We’ll also go over how sessions are structured and any important info from your intake form.

2. The Main Session

This is your time to start sharing what’s on your mind. It could be a broad overview of your life, or a deep dive into something specific you’re here to work on—like trauma, perfectionism, disordered eating, or navigating a major life change.

3. Reflections and Preferences

Before we wrap, we’ll check in on how the session felt. You’re welcome to share what felt helpful or hard, and let us know if you'd like more structure, open space, or different kinds of prompts in future sessions.

4. Logistics and Next Steps

We’ll finish with practicals like booking your next session, billing, or what to expect moving forward.

Your first session isn’t about fixing everything—it’s about beginning a supportive, collaborative process that’s designed around you.

What Your Therapist Might Ask

We’re not here to interrogate or diagnose you—we’re here to listen and understand. Your therapist might ask:

• “What’s been bringing you stress or pain lately?”

• “Have you had counselling before? What worked or didn’t work?”

• “What would you like from therapy right now?”

• “Are there things that feel important to share—or not share yet?”

  
  

You’re also encouraged to tell your therapist what works best for you. Some people prefer gentle prompts or reframed questions. Others like more structure or open-ended space. We’ll adapt to support your comfort.

Confidentiality and Boundaries

Everything you share in session is confidential, within clearly defined legal and ethical limits. We’ll explain these at the beginning so there are no surprises. You are always in control of what you choose to share, and when.

Trust is built over time, and we respect your pace.

Making the Most of Your First Visit

• Come as you are. No prep needed.

• Be open about what feels helpful (or not). We adjust to you.

• Take your time. You don’t need to share everything at once.

• Ask your questions. About therapy, the process, or anything else.

This is your space, and your voice matters.

Not Sure Where to Start?

If you're looking for counselling in Squamish but aren’t sure which therapist is the best fit, we’re happy to help. Just reach out to us at hello@innerspherewellness.com—we can guide you based on your needs, availability, and preferences.

Ready to Talk?

If you’re curious about how to start therapy, we’d love to connect. You can book a free 15-minute consultation to see if we’re a good fit.

You don’t have to do this alone. Let’s take the first step together.