This article is intended for:
👤 Members (Employees)
Well done on booking your therapy or coaching session! 👏 Whether it's your first session or you're returning for another, it's normal to feel a little nervous or unsure about what to expect.
Here's a guide to help you feel prepared, comfortable, and ready to make the most of your session.
Before your session
Think about what you'd like to discuss
You don't need to have everything figured out before your session. It can be helpful to spend some time thinking about what's been on your mind, what you'd like support with, or what you'd like to work towards.
If you're attending your first session, you may want to ask yourself:
Where would you like to start?
What's most on your mind or stressing you out?
Do you already have specific goals, or would you like help figuring them out?
What would you like to get out of therapy or coaching?
What kind of support would you like from your therapist or coach? For example, would you prefer someone who challenges you, helps keep you accountable, or provides encouragement?
How would you like your life to look in the future? What would success look like for you?
You might have several areas you'd like to work on. That's okay. You can start with what's most important to you right now and explore other topics over time.
Bring what you need
You may find it helpful to have a notebook nearby to jot down thoughts, reflections, or advice from your Provider.
Most importantly, bring an open mind and any questions you'd like to ask. You don't need to prepare the "perfect" things to say, your Provider will help guide the conversation.
Find a safe, private space
Your privacy and confidentiality are essential to our work together. Please join your session from a quiet, fully private room where you can speak freely without fear of being overheard. Shared or public spaces, like cafés or open offices, are not suitable for therapy sessions.
Feel free to grab a warm drink, wear headphones for audio clarity, and settle into a space where you feel completely comfortable.
Make sure you have enough time
Set aside enough time for your session without needing to rush or leave early. Where possible, avoid booking a session when you expect to be driving, commuting, or handling other responsibilities.
Check your device and internet connection
Make sure your device is charged and that you have a stable internet connection. We recommend joining from a personal device and network.
Before your session, see Check Your Tech Setup to run a connection test and check that your camera, microphone, and speakers are working properly.
If you experience technical difficulties, please refer to our troubleshooting guides.
Join on time
Try to join your session a few minutes early. This gives you time to get settled, check your audio and video, and prepare yourself for the conversation.
If you need to cancel or reschedule
If you're unable to attend your session, please cancel or reschedule as early as possible
What to expect
Every session is different, and the flow may vary depending on your therapist or coach and your individual needs.
During your first session, you may typically:
Get to know your Provider and spend some time building rapport
Talk about your life and experiences and what's bringing you to therapy or coaching
Explore how your Provider can support you and discuss approaches or goals for future sessions
You don't have to share everything in your first session. Go at your own pace, and your Provider will guide you through the conversation.
During your session
Be open and honest
Your therapist or coach is there to support you. Sharing openly can help your Provider better understand your needs and provide more relevant support.
At the same time, remember that you don't have to talk about anything you're not ready to discuss. It's okay to go at your own pace.
Be present and engaged
Your session is your time. Try to minimize distractions and avoid multitasking, working, or taking other calls during the session.
Giving your full attention to the conversation can help you get more out of your time with your Provider.
Communicate with your Provider
Feel free to ask questions and let your Provider know what you need. If something isn't working for you, or you'd prefer a different approach, it's okay to bring this up with them.
You can also let your Provider know if you need to take a short break or if you're having difficulty with the session format.
Be respectful and protect your privacy
Please treat your therapist or coach with respect and communicate appropriately throughout your session.
Please do not record, screenshot, or otherwise capture your session without first obtaining your provider's consent.
Remember, building trust takes time
Therapy and coaching may be a new experience, and it's completely normal to feel nervous, awkward, or unsure at first. Building trust and becoming comfortable with your Provider can take time.
You don't need to know exactly what to say or have all the answers. Your Provider is there to help guide you through the process.
The more comfortable you become, the easier it may feel to talk openly and work towards the things that matter to you.
Need urgent support?
If you are experiencing an emergency or feel that you or someone else is in immediate danger, please contact your local emergency services. For additional support resources, see our Emergency & Crisis Support Directory.