True Nature
Wilderness Therapy
What to Expect in Your First Therapy Session
What to Expect in Your First Therapy Session (From Someone Who’s Been There Too)
I still remember my very first therapy session. I had zero idea what to expect (I wrote about 10 things I wish I knew before starting which might be of interest to you- check it out here!)Was it going to feel like a business meeting?
Was I supposed to open up right away, or wait until I “knew” the therapist?
Was it going to feel like catching up with a friend… or completely the opposite?
The truth is, it felt like a little bit of all of that—and none of it at the same time. And now, after years of sitting across from folks as a therapist myself, I can say: that mix of uncertainty, curiosity, and vulnerability is completely normal.
Since that first session, I’ve had the absolute privilege of sitting alongside dozens of people who are stepping into therapy for the very first time. I can see the trepidation on their faces, the nervous laughter, the deep breath before they begin. But I also see the hope—that quiet realization that this time is for them, the comfort as they settle in. And that’s a powerful shift. If you're here reading this, you might be curious about what to expect in a first session. While every therapist has their own style and approach (we’re not all the same, promise!), here’s what you can generally expect when you sit down with me.
We Go at Your Pace
There’s no “right” way to start therapy. Some people come in with something very specific on their minds—like:“I need help figuring out how to have a hard conversation with my partner.”
In those cases, our first session might focus on that situation, exploring the context, your needs, and what’s getting in the way. Often, that conversation naturally expands into other areas—because, let’s be real, our relationships, stress, identity, and communication are all connected.
Others arrive with a more general feeling:
“I just don’t feel like myself lately.” “I’m overwhelmed but can’t pinpoint why.”
If this resonates more with you, we’ll zoom out and look at the bigger picture. We might explore how things are feeling in different areas of your life: family, work, friendships, community, daily stressors, sources of joy. This gives us a sense of what’s contributing to how you’re feeling and where we might start gently unpacking.
We Talk About What “Better” Looks Like for You
A big part of that first conversation is also about defining what “progress” or “feeling better” actually means to you.I might ask:
“How would you know if therapy is working for you?”
This helps both of us make sure we’re moving in a direction that matters to you. It’s not about chasing perfection or ticking boxes—it’s about noticing real changes in how you feel, think, or show up in your life.
What Else Might We Cover?
Depending on your comfort level, we may also explore:What brings you to therapy right now
Any past experiences with counseling (good or bad!)
What support systems you have—or wish you had
Patterns you’ve noticed in your life or relationships
How you typically cope with stress
What you need to feel safe, seen, and supported in our work together
And here’s the most important part: you don’t have to have it all figured out to start. You don’t need the perfect words, or a clear narrative. Just come as you are.
Starting therapy is a big step
It’s okay if it feels messy, unfamiliar, or even a bit awkward. That’s all part of the process. My hope is that, in time, our sessions become a space where you feel grounded, curious, and maybe even a little lighter.
If you’ve been thinking about starting therapy, or wondering what it might look like for you, I’d love to connect. We’ve all been there in the beginning, and truly the most important piece, is just starting.
With love,
Julia Bursey, Registered Clinical Counsellor
True Nature Wilderness Therapy
If you’re considering therapy,
I’d love to support you in your journey. Book a session with Julia
Ready to take your next steps
towards healing and thriving?
At True Nature Wilderness Therapy, we offer gentle, evidence-based outdoor therapy on trail in Whistler and Squamish, and online across BC, Alberta, Saskatchewan, Manitoba, Nunavut, Yukon and the Northwest Territories for individuals navigating anxiety, burnout, life transitions, and more.
🌲 Book your free consultation to learn how counselling (either in nature, or online) can support your mental health and well-being.
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Let us help guide you home, at the gentle pace of nature—one step at a time.
