Starting Therapy: What to Expect
Starting therapy is a meaningful way to invest in your well-being. Think of it as a guide to help you navigate through life’s uncertainties. The coping strategies you gain in therapy aren’t just for the moment, they are tools you can carry with you wherever you may go, available whenever life feels overwhelming, offering support and clarity along the way.
Whether it’s your first time in therapy, or you’re returning to work on something new, starting therapy can feel like stepping into unfamiliar territory. With so many approaches, techniques, and areas of focus, it’s natural to feel unsure about where to begin or what might be the best fit. At its heart, therapy is a process of exploration for both the therapist and the person seeking support. Together, a safe and open space is created, one where honesty, vulnerability, and growth can take root. The goal is to work through whatever feels challenging or painful and to move forward with greater understanding and support.
What to Expect
If you’re new to the process, you might be wondering: What happens in therapy? Will it feel awkward? How do I know if I’ve found the right therapist? Your first session is typically about gathering information and setting the foundation for the work ahead. Your therapist may ask about your reasons for seeking therapy, your background, and what you hope to get out of the process. It’s normal to feel nervous or unsure at first, but remember—there’s no “right” way to start therapy. Many people worry about saying the “wrong” thing, but therapy isn’t about performing or impressing anyone. Your therapist’s job is to create a space where you can be honest, even if you don’t yet have the words to explain what’s going on.
Finding the Right Fit
Therapy is most effective when you feel comfortable with your therapist. The first few sessions are a chance to see if the relationship feels like a good match. Pay attention to how you feel during and after the session. Do you feel heard? Do you feel safe enough to share? If something feels off, it’s okay to explore that with your therapist.
What You Might Feel After Your First Few Sessions
Therapy can bring up a range of emotions. Some people feel a sense of relief after finally putting their thoughts into words. Others might feel emotionally drained as they start to process difficult experiences. Both reactions, and anything in between, are completely normal. Therapy isn’t about quick fixes—it’s an ongoing process of self-exploration, healing, and growth.
The Ongoing Process
Therapy isn’t just about talking; it’s about gaining new insights and trying out different ways of thinking, feeling, and behaving. Over time, you and your therapist will explore patterns in your life, uncover deeper emotions, and work toward meaningful changes. Some sessions might feel productive, while others might feel frustrating or even slow. Growth isn’t always linear, but every step counts.
How to Get the Most Out of Therapy
• Be open and honest. You don’t have to share everything right away, but being honest about your feelings and thoughts will help move the process in the right direction.
• Be patient with yourself. Therapy takes time, and change doesn’t happen overnight.
• Reflect between sessions. Journaling or simply noticing your thoughts and feelings can deepen your understanding.
• Communicate with your therapist. If something isn’t working for you, let them know. Therapy is a collaborative process.
Taking the First Step
Starting therapy is an act of courage. It means you’re ready to understand yourself more deeply and take steps toward feeling better. You don’t have to have everything figured out before you begin—you just have to be willing to show up.
If you’re considering therapy, know that it’s a space meant for you. A place where you can bring your thoughts, emotions, and questions without judgment. And from there, healing and self-discovery can begin. Reach out now for a free 15 minute consultation.
