What Happens in a Counselling Session?
Quick Answer:
A typical counselling session lasts 50 minutes. You'll talk about what's on your mind in a safe, confidential space. Your therapist listens attentively, asks thoughtful questions, and helps you explore your feelings, patterns, and possible ways forward. There's no pressure to share anything you're not ready for—you control the pace and content.
The First Session: Getting Started
Your initial session is about building connection and understanding. Your therapist will:
- •Ask what brought you to therapy
- •Discuss your history, context, and any relevant background
- •Explore your goals and what you hope to gain from therapy
- •Explain how therapy works and discuss confidentiality
- •Answer any questions you have
This session is as much about you assessing the therapist as it is about them understanding you. Do you feel comfortable? Do you trust this person? It's okay to shop around if the fit doesn't feel right.
A Typical Session: What to Expect
After the first few sessions, therapy settles into a rhythm. Here's what usually happens:
Check-in (5-10 minutes)
You'll briefly discuss how you've been since the last session. This might include any events, feelings, or insights that arose during the week.
Main Exploration (35-40 minutes)
The bulk of the session involves exploring whatever is most present for you. This might be:
- •A specific problem or situation
- •Recurring patterns or themes
- •Difficult emotions or experiences
- •Insights or questions from previous sessions
Your therapist might ask questions, reflect back what they hear, offer perspectives, or suggest exercises—all tailored to your needs and the therapeutic approach being used.
Closing (5 minutes)
Sessions wind down gently. Your therapist may summarise key themes, check how you're feeling, or suggest something to reflect on before the next session. This ensures you leave feeling contained rather than cut off mid-thought.
What Therapy Isn't
It's helpful to know what not to expect:
- •Not advice-giving: Therapists help you find your own answers, not tell you what to do
- •Not a quick fix: Meaningful change takes time and consistent work
- •Not one-sided: You're an active participant, not a passive recipient
- •Not always comfortable: Growth often involves facing difficult truths
How to Get the Most from Sessions
- •Be honest: Therapy only works if you're authentic
- •Be curious: Explore thoughts and feelings with openness
- •Give it time: Trust and insight develop gradually
- •Reflect between sessions: Notice patterns and insights as you go about your week
Frequently Asked Questions
Ready to Start Your Therapy Journey?
Book a free consultation to experience what a session feels like and see if we're a good fit.