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The 5 Things You Might Want To Know Before Your First Counselling Session

Life is challenging, and it is ok to receive a bit of extra support. If you have never been to counselling, you might have the following questions

1. What should I talk about in the session?

During your counselling session, you can talk about anything, e.g., feelings, thoughts, events, etc., which is on your mind. You can share as much as you want, or as little as you wish. You do not have to talk about the same thing every session. You can choose the topic according to your situation and feelings.

2. What if I don’t know where to start?

We know life is complicated. Sometimes it can be overwhelming with all of our emotions and thoughts. Try to bring your focus to the here-and-now moment. You can start by describing how you feel currently, your recent thoughts, disturbances or physical changes. Your counsellor will ask you questions for further elaboration and discovery. You can go at your own pace.

3. What if I can't find the words?

It is normal. Feelings and emotions are sometimes beyond words. You can try to use an analogy, e.g., It feels like there are a ton of bricks on my shoulders, I feel like I am in a dark hole and I can't see out. Alternatively, you can start describing how your body feels along with the events, e.g., my heart beats faster, my hands are sweating, I feel very uneasy.

4. Can I choose what to share with my counsellor?

Yes. Your counsellor should be following your pace. If you are not comfortable talking about specific issues, just be honest and tell your counsellor. You have no obligations to share anything that you do not feel comfortable with. As you progress, working to expand your comfort zone can bring about growth. Know that it can be normal to feel uncomfortable when we talk about our personal experiences and stories.

5. Can I change my counsellor if I don’t feel it's the right fit?

Yes. Counselling is a co-created process. You want to find a counsellor that you feel comfortable and safe to work with. You might want to consider how gender, age, ethnicity, religion, personality or cultural background could influence your feeling. Majority of counsellors will do a short introduction call before a session to see if it feels like a good fit. Make sure to read counsellors’ bio to see if your interests and values align.


The WIRTH Hats Counselling Program provides counselling for those unable to afford it. If you have any questions about our program, please feel free to contact


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