16/09/2025
Have you ever thought about counselling, but are a little frightened of telling a stranger your deepest darkest thoughts?
It’s very normal to feel anxious before starting counselling—many people do. A few things can help make the experience feel more manageable:
1. Normalise the nerves.
Remind yourself that almost everyone feels some level of worry before their first sessions. Even counsellors know this and are used to helping people ease in.
2. Prepare gently.
Write down what’s on your mind, even if it’s just a few bullet points.
Decide what you might want to talk about, but don’t pressure yourself to cover everything.
Plan practical details—what time you’ll leave, what you’ll bring—so logistics don’t add extra stress.
3. Reframe the session.
Think of it less as being “evaluated” and more as having a safe space where you don’t have to pretend or filter. You don’t need to perform or say things “the right way.”
4. Use grounding techniques.
Slow, steady breaths (inhale for 4, exhale for 6).
Notice five things you can see, four you can feel, three you can hear, two you can smell, one you can taste.
This can reduce the physical symptoms of anxiety before and during the appointment.
5. Start by naming your anxiety.
It’s completely okay to begin your session with: “I feel nervous being here.” That alone can break the tension and give your counsellor a clear way to support you.
6. Remind yourself of the purpose.
You’re choosing counselling because you want things to feel better, and attending is already a big, positive step.
Here is a simple step-by-step routine you can use before counselling to keep things calmer and more grounded:
🌅 The Day Of Your Session
1. Give yourself space.
Try not to schedule anything stressful right before or immediately after the session. If possible, allow at least 15–30 minutes buffer on either side.
2. Light preparation.
Jot down a few notes: what’s been on your mind, one thing you’d like help with, or even just “I don’t know what to say.”
Remind yourself: you don’t need a script — it’s okay to just show up.
3. Comfort check.
Wear something that feels easy and comfortable.
Bring water or tea, and maybe a small grounding object (like a stone, fidget, or bracelet) to hold if you get anxious.
⏰ 30–60 Minutes Before
4. Ground your body.
Do a short walk, some stretches, or shake out your arms/legs. Movement helps release anxiety energy.
Try 2–3 minutes of slow breathing: inhale for 4, exhale for 6.
5. Choose a calming cue.
Pick a phrase or reminder to carry with you, e.g. “It’s okay to go slow,” or “I don’t need to be perfect here.”
🚪 Just Before Going In
6. Pause and center.
Put your phone on silent.
Take 3 slow breaths before walking in (or before opening Zoom, if online).
If anxiety spikes, name it: “I feel nervous, and that’s okay.”
7. Give yourself permission.
Remember: you don’t have to unload everything. You can share as much or as little as feels safe. Even starting with “I don’t know where to begin” is enough.
🌙 After the Session
8. Gentle reset.
Do something comforting right after: a walk, music, journaling, or a hot drink.
Acknowledge the effort: attending counselling while anxious is an achievement.
If you think that counselling is for you and you'd like to find out more, contact us.
[email protected]
Tel/WhatsApp: 07445 236378
