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It's okay not to know where to begin. Many people come to therapy knowing that something doesn't feel right, but finding it difficult to explain what they're experiencing. You don't need to prepare anything beforehand or have everything figured out. A therapist can help you explore what's been on your mind, one step at a time.

When meeting your therapist for the first time, you should feel comfortable asking them any questions or raising any concerns that you have.

Here are some questions you might like to ask:

• What can I expect from my counselling sessions?

• What sort of counselling experience do you have?

• How many sessions do you expect we may need?

• What style of counselling do you practise?

• What is the goal of our time together?

Sometimes it can be hard to talk about your mental health. Your counselling sessions are a safe and confidential place. You can ask anything that comes to mind.

Don't worry if you don't have any questions prepared - your counsellor will guide you through the process.

You can see a counsellor at any point in your life. If you have something that is affecting your mental health, a counsellor can help you.

People of any age can see a counsellor. There are some counsellors who specialise in helping people at a particular stage of life.

You don't have to be in crisis or reach a breaking point before seeking support. Therapy can also be a space to work through a difficult decision, understand recurring patterns, or make sense of feelings you've been carrying for a while. What matters is how something is affecting you, not whether it seems serious enough to someone else.

There's no need to have the right words or keep your emotions in check throughout a session. You might feel emotional, need a moment to gather your thoughts, or find it difficult to talk about certain things. A therapist can help you work through these moments at a pace that feels manageable, without expecting you to explain everything all at once.

You don't have to share everything in your first session, or even know how to talk about certain experiences yet. Building trust takes time, and it's okay to let your therapist know if something feels difficult to discuss. You can work together at a pace that feels comfortable for you, without feeling pressured to share more than you're ready to.

What you share in therapy is treated as confidential, and a counsellor should explain how your information is handled before you begin. You have the right to understand what information may be recorded, how it is kept, and who may have access to it.

There are some exceptions to confidentiality, such as certain safety concerns or legal requirements. These should be explained to you, so you can make an informed decision about what you're comfortable sharing. If you're unsure about anything, you're welcome to ask your counsellor questions before or during the process.

A therapy session is more than just having someone to talk to. It's an opportunity to better understand what you're going through, explore what's contributing to your struggles, and work towards finding ways to manage them.

Depending on your needs, a therapist may help you make sense of your thoughts, feelings, and behaviours, recognise patterns that may be affecting your wellbeing, and explore different ways of looking at a situation. You might work through challenges related to stress, burnout, relationships, grief, career changes, self-worth, or other difficulties in your life.

Therapy can also help you develop practical skills to manage emotions, cope with stress, navigate difficult situations, solve problems, and work towards personal goals. This may involve exploring your options, learning new ways to respond to challenges, or identifying small, meaningful changes you can make in your daily life.

Every person and situation is different, so sessions are guided by what you need and hope to work on. Your therapist may ask questions, offer professional perspectives, introduce helpful strategies, or support you in considering options you may not have thought about before. The aim isn't to tell you how to live your life, but to help you understand yourself better and feel more equipped to make decisions that work for you.

In Malaysia, you can check whether a counsellor is registered with the Lembaga Kaunselor Malaysia (LKM) and holds a valid Perakuan Amalan Kaunselor Berdaftar (KBPA), which is the practising certificate for registered counsellors.

It's okay to ask a counsellor about their qualifications, registration status, and practising certificate before starting therapy. These are important considerations when choosing someone to work with, and you deserve to feel confident that you're receiving support from a qualified, registered and licensed counsellor.

When you're going through something difficult, it's natural to want answers or someone to tell you what to do. But therapy isn't about having someone else make decisions for you.

A therapist works alongside you to help you make sense of what you're going through, explore different perspectives, and consider the options available to you. I may offer insights or ask questions that help you see things differently, but your experiences, values, needs, and choices remain at the centre of the process.

Ultimately, it's your life and your decision to make. Therapy is there to help you better understand yourself and feel more confident in deciding what feels right for you.

It's okay to feel unsure about whether a therapist is the right fit for you. Feeling comfortable, understood, and safe enough to talk openly can take time, and everyone's needs are different. An initial session can be an opportunity to get to know each other, share what brings you to therapy, and see how you feel about the process.

After a few sessions, you should know whether you feel comfortable with your counsellor. You should:

• not feel judged or criticised

• feel comfortable speaking your mind

• start to see some improvement and feel better

The type of counsellor you see will depend on:

• your reason for getting counselling

• the type of therapy best suited to your situation

If you don't feel that you are making progress, or you feel that the counsellor isn't right for you, try talking openly with your counsellor to express your concerns or change counsellors.

You don't have to stay with a counsellor if the fit doesn't feel right. It's okay to change counsellor or look for someone whose approach better meets your needs. Finding the right support for you matters, and you deserve to feel comfortable with the person you're working with.

No. Counselling and therapy sessions do not involve diagnosing of a mental health condition. The focus is on understanding your experiences, improving your emotional wellbeing, and finding ways to manage the challenges you're facing. If a formal assessment or additional support from another mental health professional is needed, your therapist can help you explore the appropriate next steps.

Progress doesn't always happen in a straight line, and it can look different for everyone. You might begin to notice patterns you hadn't recognised before, understand your emotions better, or respond to difficult situations differently. Sometimes, progress can be subtle and take time to recognise. Therapy also provides space to reflect on what's been helpful, what hasn't, and what you'd like to work on moving forward.

It's understandable to consider the cost before committing to sessions. If affordability is a concern, feel free to email me at therapywith.uhmeeleeyuh@gmail.com. We can discuss whether there are any suitable options available.