What to Expect at Your First Counselling Session
Your first therapy session can bring up a mix of emotions—relief, nervousness, hope, or even fear. That’s completely normal.
At Tidal Trauma Centre, we know that stepping into counselling in Surrey for the first time can feel vulnerable. Whether you’re new to therapy or returning after a break, we want you to feel as prepared, supported, and grounded as possible.
Here’s what to expect during that first session—so you can enter the room (or Zoom) with a little more clarity.
Before the Session: What Happens First
After you’ve booked your initial appointment—whether online or in person—we’ll send a secure intake form to help your therapist get a sense of your goals, history, and preferences.
You’ll also receive directions to our Surrey counselling clinic in Cloverdale (easily accessible from Langley), or link to begin your session for online therapy across BC.
Want to know what happens before that?
Check out our Client Guide to Consultation Calls for questions to ask and tips for your free intro call.
During the First Therapy Session
Here’s what usually happens in a first session:
A warm welcome: Your therapist will greet you and explain how the process works.
Consent and safety: You’ll go over confidentiality, boundaries, and how to let your therapist know if something feels off.
Getting to know you: This isn’t a rushed intake checklist. We’ll ask about what brings you in, how you’ve been coping, and what support looks like for you.
Pace and preferences: You’re always in charge of how much you share. You don’t have to dive into trauma. We’ll follow your lead.
Next steps: If it feels like a fit, you’ll discuss frequency, focus areas, and what to expect going forward.
We won’t pressure you to commit to ongoing therapy. The first session is about getting a feel for the relationship.
What You Won’t Be Asked to Do
You won’t have to tell your whole life story.
You won’t be judged or psychoanalyzed.
You won’t be expected to cry, be “open,” or perform vulnerability.
You won’t be diagnosed on the spot or given a quick fix.
Instead, we’ll build safety. Slowly.
Online vs. In-Person: What’s the Difference?
We offer online therapy for clients across British Columbia and in-person sessions at our Cloverdale office. Both formats are effective—it depends on what feels most accessible and comfortable for you.
Online sessions allow you to be in your own space, while in-person counselling may offer more nervous system regulation through co-presence.
If you're unsure, feel free to start with one and switch as needed.
How You Might Feel After the First Session
Everyone’s different. You might feel relieved, tired, hopeful, tender, or uncertain. All of it is normal.
This is a relationship, not a transaction.
Sometimes it takes a few sessions to really know if it’s the right fit.
If you need time to think it over, that’s okay too.
FAQs: Your First Counselling Appointment in Surrey
How long is a first therapy session?
Most sessions at Tidal are 50 minutes. Some extended sessions may be offered for trauma processing.
What if I don’t know what to talk about?
That’s okay. We’ll guide the process. You don’t need to come in with a perfect narrative—just show up as you are.
Can I do therapy online if I live in Surrey or Langley?
Absolutely. Many clients in Surrey and Langley choose online sessions for convenience and flexibility.
Do I need a referral to book a session?
No. You can book directly with us—either for in-person Surrey therapy or online counselling.
Related Resources
If the idea of speaking to a counsellor for the first time feels intimidating...
Our consult call guide can ease some of the uncertainty—and help you show up with a bit more clarity and confidence.
We’re Here When You’re Ready
Starting therapy is a brave move. Whether you’re looking for counselling in Surrey, therapy near Langley, or just a place where you can finally say the thing—you don’t have to do it alone.
Book your first session or fill out our new client form. We’ll meet you where you are.