Starting Therapy: What to Expect
Beginning therapy can feel like a big step. Whether you’re feeling stuck, overwhelmed, or just curious about understanding yourself better, starting therapy is a meaningful way to invest in your well-being. 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?
Here’s what you can expect as you start your journey.
Your first therapy session is typically about gathering information and setting the foundation for your work together. 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.
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 the process.
• 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, step by step, healing and self-discovery can begin.
