Getting Started in Therapy: What You Need to Know
Starting therapy is a meaningful step toward caring for your emotional well-being. But it’s also completely normal if the idea feels overwhelming or unfamiliar. Many people aren’t sure where to begin, what to expect, or how to know whether they’ve found the right therapist.
If you’re considering therapy, this guide will help you understand the process and feel more confident as you get started.
You Don’t Need to Have Everything Figured Out
Most people begin therapy not because they have all the answers, but because something feels heavy, confusing, or unsustainable. Maybe you’ve been feeling anxious, disconnected, overwhelmed, burnt out, or stuck. Maybe you’re navigating relationship challenges, identity shifts, pregnancy or postpartum changes, grief, or chronic stress.
Whatever brings you here, you don’t need to explain it perfectly. Therapy is a space where you can show up exactly as you are.
Clarify What You’re Hoping For
You don’t need clear goals right away, but reflecting on what you’d like support with can be helpful. Consider:
What feels most challenging in your life right now?
What are you hoping to feel more of—calm, clarity, confidence, connection?
What patterns or experiences would you like to understand better?
Your goals may shift over time, and that’s part of the process.
Finding the Right Therapist Matters
A strong therapeutic relationship is one of the most important parts of effective therapy. When exploring therapists, you might look for someone who specializes in the areas you want support with, such as:
Anxiety, stress, or burnout
Attachment or relationship challenges
Perinatal mental health
Trauma
Grief and loss
Identity development
Chronic illness or chronic pain
Equally important is the therapist’s approach. Some lean more structured; others focus on emotions, patterns, or the mind–body connection. The right fit is someone you feel comfortable with—someone you can imagine opening up to.
Book a Consultation to Test the Fit
A brief consultation is a helpful first step. It gives you a chance to meet the therapist, ask questions, and get a sense of their style. During this call, you might ask:
“What does therapy typically look like with you?”
“How do you approach the issues I’m dealing with?”
“What can I expect in the first few sessions?”
Most importantly, notice how you feel during the conversation. Do you feel safe? Understood? At ease? Your body often knows the answer before your mind does.
What to Expect in Your First Session
Your first session is a chance to share what brings you in and begin building a connection. You might talk about:
What’s been happening in your life
What you hope to work on
Your history and context
How you’d like to be supported
There’s no pressure to share everything at once. The process unfolds at your pace.
Therapy Is a Process — Not a Quick Fix
Some sessions may feel relieving or grounding; others may bring up big emotions or insights. Growth isn’t linear, and that’s okay. Over time, therapy can help you understand yourself more deeply, strengthen your coping strategies, shift patterns, and create meaningful change.
It’s Okay to Change Therapists
If, after a few sessions, the connection doesn’t feel right, you’re allowed to explore other options. Fit is essential, and a good therapist will support you in getting the care you need.
You Deserve Support
Reaching out for help is a brave and caring choice. If you’re ready to begin—or even if you’re just curious—I’m here to support you.