What Actually Happens in a Free Intro Session
Reaching out to a counsellor for the first time is harder than it sounds like it should be. Even once you've decided you want support, there's often a second layer of hesitation: who is this person, will they get it, what if it's awkward, what if I don't like them. That hesitation is normal, not a sign you're not ready.
Getting a feel for each other first
Research on what actually predicts good outcomes in therapy consistently points to the relationship itself, sometimes called the therapeutic alliance, as one of the strongest factors, often mattering more than which specific approach or technique is used. And that sense of fit tends to form early. Studies looking at the first few sessions have found that most people form a fairly firm instinct about whether a therapist feels right for them quite quickly, and that this early impression tends to hold steady rather than shift much later on.
That's what the free intro session is really for. Not a taster of therapy itself, but a chance for us to actually meet, and for you to get a genuine sense of whether I'm someone you'd want to do this work with, before either of us has committed to anything.
What actually happens, step by step
A short form first. Before we speak, you'll fill in a brief pre-intro form, just enough for me to get a sense of what's brought you here.
A 25-minute conversation. This is the intro session itself, free, no obligation. We'll talk about what you're looking for, I'll share how I work, and you'll get a real feel for whether my style suits you.
No pressure either way. You don't have to decide anything in that session. It's entirely fine to take time afterwards, or to decide it's not the right fit, without needing to explain yourself to me.
If it feels right, the About You form. This is where we go a little deeper together, giving me the context I need before we properly begin.
The contract. We formalise things together, so you know exactly what to expect, session structure, confidentiality, and practicalities like fees and cancellations.
Then sessions begin. Once that's all in place, we start the actual work, together.
What we'll actually talk about
If not knowing what you'll be asked is part of what's holding you back, here's roughly how the 25 minutes goes:
What's brought you here. Not just the surface reason, but specifically what made now the moment you decided to reach out, rather than a month ago or a month from now.
Anything you feel you haven't said yet. Sometimes there's something sitting underneath the main reason that hasn't quite found words, and I'll leave space for that too.
A little about me and how I work. So you're not deciding blind, you'll get a real sense of me before committing to anything.
Your questions. This part's for you, ask me anything, about me, the process, or anything else you're curious about, before you decide anything.
This isn't an assessment, and nothing you say is being judged as right or wrong. For me, this conversation is as much about building a real connection as it is about gathering information. I want you to leave feeling like you've actually been met by a person, not processed by a form. It's the start of a relationship, and one you get to steer.
Where this leaves you
If you've been putting off reaching out because you're not sure what happens next, that uncertainty is probably the bigger barrier, not the decision itself. The intro session exists so you don't have to commit to anything before you've even met me. You're allowed to just come and see how it feels.