What to expect at your first session

Starting therapy can feel overwhelming especially if it’s your first time or you’re unsure what to expect. Many clients come in feeling nervous, uncertain, or worried about saying the “right” thing. I want to reassure you: that’s completely normal.

My goal at Still Waters Counseling is to make your first session feel calm, safe, and supportive from the moment you walk in.

When You Arrive

You’ll be welcomed into a quiet, comfortable space designed to help you settle in. There’s no pressure to jump right into anything heavy. We take our time. Most people are surprised by how quickly they begin to relax.

The First Few Minutes

I’ll start by getting to know you, your story, what brought you in, and what you’re hoping to work on. You don’t have to prepare anything ahead of time, and you don’t need to explain everything all at once. We move at your pace.

Talking Through Your Concerns

We’ll explore what’s been difficult lately, including any stress, anxiety, mood changes, or challenges you’re facing in school, work, or relationships. My approach blends mindfulness-based tools with cognitive behavioral strategies, so you’ll leave with both understanding and practical skills you can start using right away.

For Teens and Young Adults

It’s normal to worry about awkwardness or about not knowing what to say. It’s also normal to wonder how much your parents will know. Here’s the simple truth:


Most of what you share stays private.
I only share information if someone’s safety is at risk or if we’ve talked together about something that needs to be communicated. You’re in control of your story here.

For Parents

I involve you appropriately and transparently, while also protecting your teen’s confidentiality and therapeutic trust. I’ll help you understand the process, what we’re working on, and how you can support your teen without overstepping their emotional boundaries.

What You Won’t Have to Do

You won’t need to:

  • Tell your whole story in one session

  • Have everything figured out

  • Pretend everything is “fine”

  • Perform, impress, or hide

You just get to show up exactly as you are.

How You’ll Leave the First Session

By the end, you can expect to understand more about:

  • What’s contributing to your stress or overwhelm

  • How therapy can help

  • The tools we’ll use together

  • What the next steps look like

Most clients walk out feeling relieved like they finally have space to breathe again, and someone in their corner who understands.

You’re Welcome Here. Truly.

If you’re ready to begin, or even if you’re just considering it, I’d be honored to support you. Reaching out is a brave step, and you don’t have to do it alone.

FAQs

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  • In your first session, we’ll take things slow. You don’t need to have everything figured out or know exactly what to say. We’ll talk about what’s been stressful or overwhelming lately, what brought you to counseling, and what your goals might be. You’ll leave with a clearer understanding of how therapy can help and what our next steps will be.

  • Yes. Almost everything you share stays private. For teens, I explain confidentiality in a way that builds trust: parents are given general updates when appropriate, but the details of what you share remain confidential unless someone’s safety is at risk. Your privacy is protected, and you’re in control of your story.

  • Every person is different, but many clients begin feeling some relief within the first few sessions as they learn new coping skills and gain clarity. Lasting change takes time, and we will move at a pace that feels right for you. Some clients come short-term to work through a specific issue, while others prefer longer-term support. We’ll figure out what fits your needs together.