September 2025

So – it’s finally here: your first session.

Starting something new, especially Counselling, can bring up all sorts of questions. I already know the effort you’ve taken to get to this step: a lot of thinking, searching for the right Counsellor, then reading our websites until you found the one that felt right (thank you for being here and considering me) – I want to make this first step as easy as possible, so below is what it’s like to book a first session with me. If you decide to book, you’ll know exactly how it’ll go – no surprises.

First impressions
Firstly — I’m nervous/excited too. I’ll probably laugh awkwardly at myself or stumble over my words at the start, but I’ll always greet you with a smile. It’s a first meeting for me as well, and I want to offer you the best support I can. I care about that, and I don’t mind saying so. (You might find that as sessions progress I’ll share how I feel with you — no ‘blank slate’, cold-stare Freudian Therapist here! I believe in the power of human connection in therapy. You will always be at the centre: I may share how I feel hearing what you’ve experienced, but I won’t tell you what I had for breakfast, don’t worry.)

If you’re coming in-person, I’ll probably meet you at the door – we don’t often have receptionists – and show you to the room. We can shake hands if that feels right, or not, if you’d prefer. You’ll have a choice of two chairs so you can pick the one that feels most comfortable.

Contracting
Once we’re settled (and probably covered the weather like the British do), we’ll go through contracting. When you booked, you’ll have received my contract to read and complete before the first session, and I’ll have read the client form you filled in. That form asks a few background questions – for example about family relationships (e.g. “Grandfather: close, passed away”) – which gives me helpful context for future sessions.

I’ll bring up the contract in the session and summarise it for you. If you have any questions or concerns, we’ll discuss them until you’re happy. Our contract is important because it helps us both know what we’re working towards and what to expect from each other, and we can always revisit it later. I aim to make this a quick, simple conversation rather than a mountain of paperwork (because I hate that too!). Completing the contract beforehand also helps me spot if the issue you’re facing is outside my area of practice – if so, I can recommend other Counsellors or services that might be a better fit, to avoid disappointment.

The contract also helps me understand where you are emotionally right now. I’ll ask directly if you are self-harming or having suicidal thoughts and, if needed, we might go through a safety plan and a risk assessment. This isn’t scary – just a few practical things to refer to if you need them. If I believe your life is at risk, I have a duty of care to inform your GP. Sessions can continue with this information recorded so we have it to refer back to.

Getting started
Once we’re clear on the contract, we’ll start. You might know exactly where to begin or you might have no idea – either is fine. You don’t need to be prepared or express yourself perfectly – just come as you are and we’ll find the way together.

If you’re unsure, I’ll ask some gentle questions about how life is for you right now and how your concerns are affecting you. I may also ask about what your childhood was like so we can see whether the past might be playing a part.

This is your time to talk about what matters to you, and it’s also a chance to see what I’m like as a Therapist. You’ll see how I reflect, paraphrase, listen and try to understand and be with you in what you feel. You’ll start to get a sense of whether I’m the right therapist for you – someone you feel you can trust to join you on the journey towards being more of the person you want to be.

Sessions are 50 minutes. I’ll give you a gentle reminder as we come to an end. I’ll ask whether you’d like to continue with me and if that decision feels too big in the moment, that’s absolutely fine. I’ll send a text two days later to check in.

At the end I’ll walk you to the door and say goodbye. 🙂

The best part about your first session being free is that if you feel I’m not the right fit, you leave with a clearer sense of what you’re looking for – with no loss. I understand wanting to dip your toes in before committing, so I’m happy for our first session to be free.

If you decide we’re a good fit – either in the session or by text afterwards – I’ll be looking forward to working with you. We’ll agree a regular day and time when we see each other, and away we go.

Questions are always welcome and safe to explore. Please feel free to look around the rest of my website or get in touch today – let’s bring you one step closer to where you want to be.

When Monday’s work and responsibilities peek around the corner on Sunday night – many people feel anxious and unable to relax.

Friday night – perfection.
Saturday – just as fun, but Sunday?

Sunday comes with a ticking clock.

With each passing hour, it brings you closer to what you dread. Your body responds as though you are being stalked by Jaws – the music growing louder in your head as you hit the pillow. It’s coming – you cannot avoid it any longer. Monday. And with it, an entire week to do it all again.

This is what so many of us know as the Sunday Scaries (or Sunday night anxiety). It feels hard, overwhelming, and sometimes impossible – but it doesn’t have to be.

Here are 4 quick and easy tips to help manage your Sunday Scaries and soften the transition into a calmer, more grounded Monday.

Make a Monday Kit

One of the best ways to ease Sunday night anxiety is to create a Monday Kit. Ideally do this on Friday, or if not, on Saturday – so that by Sunday, you already feel organized for the week ahead.

A Monday Kit is essentially everything you need for a smooth start:

Bag packed
Clothes picked out
A to-do list with your top 3 priorities for the week

By doing this, you give yourself peace of mind and free up your Sunday for rest. Come Monday, you’re crystal clear, ready to go, and much less anxious.

Tidy Your Nest

A busy mind often fuels Sunday Scaries. One simple way to ease that mental noise is to give your brain small, manageable tasks it can control. This helps release dopamine – the feel-good hormone – while also clearing your space and your head.

Think of those “itty bitty” tasks that constantly nag you during the week. For example, my Tupperware drawer seems to attack me every time I open it – tiny pots, jars, and containers raining down like chaos. But when I take the time on Sunday to tidy it, it feels like a love letter to my future self. When Monday-me opens the drawer, she exhales – one less thing on her plate.

Other calming “nest-tidying” activities include:

Meal prepping
Folding laundry
Organizing a cluttered drawer

If you do them in silence, they become mindful activities. Notice the sound of sizzling pans, the texture of fabrics, or the rhythm of folding. This gives your brain a break from constant stimulation. That said, if silence feels difficult, there’s no shame in putting on a podcast or cosy TV show – the key is doing it with presence and care.

Movement and Sleep

Anxiety is like electricity – it wants to move. If we don’t channel it, it can spiral inward and overwhelm us. Movement is one of the most effective remedies for Sunday night anxiety.

This doesn’t mean you need a perfect workout routine. Movement can look different depending on your energy:

A run, swim, or tennis match with friends
Gentle yoga or stretching
A calming evening walk

The point is simply to move your body in a way that feels doable that day.

Equally important is sleep. Research shows that irregular or poor sleep impacts our mental health and spikes cortisol, the stress hormone. While the weekend often tempts us to stay up late, prioritizing rest on Sunday night makes a huge difference for Monday anxiety. Think of it as giving your brain and body the gift of recovery.

Make Monday Special

This is my favourite tip for managing the Sunday Scaries: give yourself something to look forward to on Mondays.

Mondays don’t have to only mean stress and responsibility – they can also hold small, joyful rituals. For example:

Listen to your favourite podcast only on your commute
Treat yourself to your favourite coffee or a special lunch
Read a chapter of a novel on your break
Do a quick creative hobby like sketching, crochet, or journaling
Have lunch in a favourite spot with a view or cozy atmosphere

By sprinkling your week with meaningful, enjoyable moments, you prevent weekends from being your only safe haven. Instead, you weave in little reminders of who you are and what you love – even during the bustle of work and responsibilities.

Final Thoughts: Sunday Scaries and Support

The Sunday Scaries are incredibly common, and these tips can really help ease them. That said, if your Sunday night anxiety feels intense, overwhelming, or persistent, it may be a sign of deeper stress or burnout.

Therapy can help you understand and work through the root of your anxiety so that Sundays – and Mondays – no longer feel so heavy.

👉 If you’re struggling with Sunday Scaries and want support, I help clients with exactly this. Get in touch today to find out how we can work together to make your week feel lighter, calmer, and more manageable.