Getting Started with Counselling

A counsellor provides a safe, confidential space where you can talk openly about your thoughts, feelings, and challenges. They listen without judgement and help you understand patterns, gain clarity, and make meaningful changes in your life. Counselling focuses on empowering you—not telling you what to do.
You may benefit from counselling if you are:
- Feeling overwhelmed, anxious, or low
- Struggling in relationships
- Going through a major life change
- Experiencing grief, trauma, or stress
- Feeling stuck or unsure about your direction
You don’t need to be in crisis—many people attend therapy simply to improve their wellbeing.
No. You do not need a diagnosis or referral. You can book directly and talk about whatever is important to you.
No. Counselling is for everyday challenges as well as complex issues. Many clients attend to improve communication, confidence, or personal growth.
Counselling can support:
- Anxiety and stress
- Depression and low mood
- Relationship challenges
- Grief and loss
- Trauma
- Workplace stress
- Self-esteem and identity

Therapy Types and Approaches

Cognitive Behavioural Therapy (CBT) is a practical, evidence-based therapy that helps you understand how your thoughts, feelings, and behaviours are connected, and how to change unhelpful patterns.
CBT helps you:
- Identify negative thought patterns
- Challenge unhelpful beliefs
- Develop healthier thinking habits
- Learn practical coping strategies
It focuses on current problems and solutions rather than only the past.
Yes. CBT is widely recognised as one of the most effective treatments for anxiety, depression, and related issues.
Therapists may use a mix of approaches, including:
- Person-centred therapy
- Solution-focused therapy
- Trauma-informed therapy
- Relationship counselling
Your therapist will help guide this. Most clients don’t need to choose in advance—therapy is tailored to your needs.

Your first session usually includes:
- Talking about what brought you in
- Exploring your goals
- Discussing how therapy works
- Answering your questions
You set the pace—you only share what you feel comfortable with.
Sessions involve:
- Talking through current challenges
-  Exploring thoughts and emotions
-  Developing insight and strategies
-  Working towards your goals
This varies:
- Short-term: 4–10 sessions
- Medium-term: 10–20 sessions
- Long-term: ongoing support
Some therapies like CBT can be shorter and structured.
Most clients attend weekly or fortnightly, depending on their needs and goals.
Typically 50–60 minutes.
Yes. You are always in control and can stop whenever you choose.

Yes. Everything you share is private and confidential.
Confidentiality may be broken only in rare situations, such as:
- Risk of harm to yourself or others
-  Legal requirements
-  Serious safety concerns
These limits will be explained clearly.
No. Your sessions are private and not shared without your consent.
Yes. Your data is handled in accordance with New Zealand’s Privacy Act 2020 and protected securely.
Typically 50–60 minutes.
Yes. You are always in control and can stop whenever you choose.

Yes. Online counselling is proven to be as effective as in-person therapy for many issues and offers flexibility and convenience.
Yes. Counselling & Therapy NZ offers secure online sessions across New Zealand.
-  Access from anywhere
-  Flexible scheduling
-  No travel time
-  Comfortable environment
Yes. In-person sessions are available in Auckland.
Yes, depending on availability.

Fees vary depending on the service. Please visit the website or contact us for current pricing.
Some clients may be eligible for funded sessions. Contact us to discuss options.
You can book online via:
https://www.counsellingandtherapy.nz/
Appointments are often available within a few days, including evenings and weekends.

Yes. Counselling can help you understand triggers, manage symptoms, and build coping skills.
Yes. Therapy can support mood, motivation, and emotional wellbeing.
Yes. Relationship counselling helps improve communication, trust, and connection.
Yes. Many clients start therapy feeling unsure - clarity develops through the process.
This is completely normal. Your therapist will help you feel comfortable and go at your pace.
No. You are always in control of what you share and when.

Yes. Couples counselling helps partners improve communication, resolve conflict, and rebuild trust.
Yes, but confidentiality may be shared between partners within sessions as part of the therapeutic process.
Yes. Individual counselling can still support relationship issues.

Counselling can help you:
-  Feel more in control
-  Improve relationships
-  Reduce anxiety and stress
-  Gain clarity and direction
-  Build resilience
Counselling is not a quick fix, but it gives you tools, insight, and support to create lasting change.
You may notice:
-  Improved mood
-  Better coping skills
-  Clearer thinking
-  Healthier relationships
Your therapist will review progress with you and may adjust the approach or refer you if needed.

Yes. Counsellors follow professional standards and ethical guidelines.
Counsellors follow New Zealand ethical frameworks, including confidentiality, client safety, and professional boundaries.
Yes. Finding the right fit is important, and you can request a different counsellor.

No preparation is required - just come as you are.
Just yourself. You may bring notes if helpful, but it’s not required.
Yes, depending on the type of session (e.g., couples or support person).
Many people find counselling life-changing. It provides a space that is hard to find elsewhere—confidential, supportive, and focused entirely on you.