What happens in a first counselling session in Ottawa

If you've never been to therapy before, the unknown can be the biggest barrier. You don't need to prepare anything or have the right words ready. The first session is simply a starting point, and its main job is to help us understand what's bringing you in and whether we're a good fit to work together.

Most people start with a free 15-minute consultation. It's a short, no-pressure call to talk about what you're looking for, how I work, and any practical questions about fees, scheduling, or virtual sessions. If it sounds like a fit, we book a first full session. If another provider would serve you better, I'll say so.

The first session focuses on understanding your current concerns, a bit of relevant background, and what you'd like to be different. We'll begin to identify goals that feel realistic and meaningful to you. You're always in control of how much you share and how quickly we move.

Some of this session is also practical: confidentiality and its limits, how virtual sessions work, and how we'll measure progress over time. By the end, you should have a clearer sense of what working together could look like.

You don't need a diagnosis, a tidy summary of your problems, or a plan. Therapy is collaborative. My role is to help you make sense of your experience and build practical tools, at a pace that feels manageable.

Therapy is not an emergency service. If you're in crisis or thinking about harming yourself, call or text 988, call 911, or go to your nearest emergency room. In Ottawa you can also reach the Ottawa Distress Centre at 613-238-3311.