Print this or keep it open on your phone. Tick things off as you go. Nothing here is compulsory; it simply makes the first session feel easier.
Before you book
- Write 2 or 3 lines about what has been weighing on you. Rough is fine.
- Decide how you would like to connect: video, phone call or chat.
- Note the days and times you are free for about 50 minutes without interruptions.
The day before
- Pick a private spot: a quiet room, or a parked car if home is busy.
- Check your data bundle or Wi-Fi. Phone calls use far less data.
- Charge your phone or laptop and find headphones.
- Tell one trusted person you will be unavailable, if that helps.
Right before the session
- Water and tissues within reach.
- Phone on silent, notifications off.
- Take three slow breaths. Feeling nervous is normal.
Things you can say
- “I am not sure where to start.”
- “I have never done this before.”
- “I do not want to talk about that yet.”
- “Can you explain how confidentiality works?”
Questions to ask your counsellor
- How do you usually work with someone in my situation?
- How often should we meet?
- What happens if we do not feel like a good fit?
After the session
- Take five quiet minutes. Drink water.
- Write down one thing you want to remember.
- Note anything you want to raise next time.
Need to talk to someone? Your first 30-minute session with a licensed Kenyan counsellor is free. Book it here. If you are in distress right now, call Befrienders Kenya on +254 722 178 177. This guide is general information, not a substitute for professional care.