Thinking about booking with a counsellor in Calgary, but not sure what to expect?
Starting counselling can feel like a big step, especially if it’s your first time. You may be wondering what to talk about, how much to share or whether you need to have everything figured out beforehand.
You don’t.
Your first session is simply a chance to meet your therapist, talk about what’s been going on and explore what kind of support might be helpful. Here’s what you can expect before, during and after your first appointment.
What Does a Counsellor in Calgary Actually Do?
A counsellor is a trained mental health professional who can help you better understand what you’re going through and work toward changes that feel meaningful to you.
For adults, counselling may offer support with things like:
- Anxiety or low mood
- Stress and burnout
- Grief and loss
- Relationship challenges
- Trauma
- Major life changes or transitions
- Feeling stuck, overwhelmed or unsure of what comes next
Counselling is a collaborative process. Your therapist is there to listen, ask thoughtful questions and help you explore patterns, emotions and experiences in a way that feels manageable.
Depending on your needs, they may draw from evidence-based approaches:
- Cognitive Behavioural Therapy (CBT)
- Emotionally Focused Therapy (EFT)
- Internal Family Systems (IFS)
- Eye Movement Desensitization and Reprocessing (EMDR)
At Assured Psychology, adult counselling is provided by Registered Psychologists, Registered Provisional Psychologists and Registered Social Workers. Each clinician brings graduate-level mental health training and their own areas of experience and approach.
You can learn more about each clinician on our therapists page before deciding who may feel like the right fit for you.
Before Your First Session
For many people, the process starts with a free 15-minute phone consultation.
Think of it as a relaxed first conversation. You can ask questions, briefly share what’s bringing you to counselling and get a better sense of which therapist may be a good match.
There are also a few practical things you may want to think about before your appointment:
- Check your insurance coverage: We offer direct billing with many major insurers, including Alberta Blue Cross, Canada Life and Manulife. Coverage can vary depending on your plan and the clinician you see, so it’s a good idea to check with your provider ahead of time. You can also visit our fees page for more information.
- Choose in person or online: Sessions are available at our Kensington office or through secure video appointments for adults in Alberta, Nunavut and Nova Scotia.
- Think about what brought you in: You don’t need to prepare a speech or create a detailed list of goals. If it helps, you can jot down a few things that have been weighing on you lately or what you’d like support with.
And if you show up without any notes at all, that’s completely okay too.
What Happens in Your First Counselling Session?
Your first appointment may be called an intake session, but it’s really about getting to know you.
During your first session, your therapist may:
- Ask what brought you to counselling and what’s been feeling difficult lately
- Talk with you about what you’d like support with
- Ask about areas like relationships, work, sleep, past experiences or current stress
- Explain how confidentiality works
- Answer any questions you have about counselling
- Talk with you about what next steps could look like
You can share as much or as little as you feel comfortable with. There’s no pressure to tell your whole story in the first session.
Many people leave that first appointment feeling a little clearer about what they’re going through and where they may want to go from there.
At Assured Psychology, sessions are a full 60 minutes rather than the more typical 50-minute therapy hour. That extra time gives you room to settle in, talk things through and wrap up without feeling rushed.
Nervous About Starting Therapy? That’s Okay
Feeling nervous before counselling is very common.
You might worry about what to say, whether you’ll become emotional or whether you and your therapist will click. All of those feelings are okay to bring into the room with you.
You can even start your first appointment by saying, “I’m nervous about being here.”
Your therapist can explain their approach, answer your questions and help make the process feel less unfamiliar.
It’s also important to remember that finding the right therapist can take time. If the fit doesn’t feel quite right, you can talk about it or explore working with someone else.
For many people, counselling begins to feel more comfortable as trust develops over time. We generally suggest planning for around seven to ten sessions to give yourself time to work meaningfully toward your goals, although every person’s needs and timeline are different.
You can learn more about how individual counselling in Calgary may support you over time.
Frequently Asked Questions
What should I expect from my first session with a counsellor in Calgary?
Your first session will usually feel more like a conversation than an interview.
Your therapist will spend time getting to know you, learning what brought you to counselling and talking about what you’d like support with. They’ll also explain confidentiality, answer your questions and begin discussing what future sessions could look like.
You’re never expected to share more than you feel ready to.
What’s the difference between a Registered Psychologist and a Registered Social Worker?
Both are regulated mental health professionals in Alberta who may provide counselling.
Registered Psychologists have specialized training in psychology and may also provide psychological assessment. Registered Social Workers often bring a strong focus on how a person’s relationships, environment and life circumstances connect with their mental health.
The right fit often comes down to the therapist’s experience, approach and how comfortable you feel working with them.
Is counselling covered by insurance in Alberta?
Many extended health plans include some coverage for counselling, but the amount covered and eligible clinician designations can vary from plan to plan.
Assured Psychology offers direct billing with many major insurers, which can make payment a little easier.
Visit our fees page for current rates and billing information.
Can I have my first counselling session online?
Yes.
Adults in Alberta, Nunavut and Nova Scotia can attend counselling appointments through secure video sessions.
For some people, starting counselling from the comfort of home can make that first appointment feel a little easier.
How many counselling sessions will I need?
There isn’t one number that works for everyone.
The amount of time you spend in counselling will depend on your goals, what you’re working through and what feels helpful to you.
We generally recommend planning for around seven to ten sessions, with regular check-ins along the way to make sure counselling continues to meet your needs.
You can also explore our adult counselling services to learn more about the concerns our team supports.
Ready to Take the First Step?
You don’t need to have everything figured out before starting counselling. Your first session is simply a place to begin, ask questions and explore what support could look like for you.
The team at Assured Psychology is here to offer warm, thoughtful and compassionate care when you’re ready.
Book an appointment online, start with a free 15-minute phone consultation or call us at (403) 910-7677.