Starting therapy can feel like a big step, especially if you’re unsure of what to expect. Whether you’re exploring therapy for the first time or returning after some time away, understanding how it works can help you feel more prepared.
What Is Therapy?
Therapy, like psychotherapy or talk therapy, is a confidential conversation with a licensed mental health provider who’s an expert in helping people navigate stress, relationships, trauma, anxiety, depression, and more.
Contrary to popular belief, therapy is not just for moments of crisis; it’s also an opportunity for growth, clarity, and everyday mental fitness. Depending on your needs and goals, therapy can be a short-term or long-term treatment, and may draw from different therapeutic approaches, also known as therapeutic modalities, to support you and your mental well-being.
What Happens in a Session?
Every therapist brings their own unique approach, which means your experience can differ from one provider to another. However, there are a few elements that are consistent across nearly all sessions:
- Check-in: This is an opportunity for you to share updates about your life, including recent experiences, emotions, stressors, or goals you’d like to focus on.
- Guided exploration: Your therapist may ask reflective questions, identify thought or behavior patterns they notice, or help you reframe challenges to build deeper self-awareness.
- Skill-building: Depending on the modality, your therapist may share calming exercises, communication strategies, or coping techniques. These will vary depending on your therapist’s style and your unique needs. Some sessions may include homework or skill practice between appointments.
What Therapy Is Not:
Sometimes the unknown feels heavy. Learning what not to expect can bring you some peace of mind.
- A lecture: Therapy is a collaborative space where you and your therapist work together. You’ll set goals as a team and decide on the best path forward, rather than being talked at.
- A diagnosis-only space: A diagnosis can be helpful in guiding treatment, but therapy is much more than just a label or diagnosis. It’s a space to gain tools, insights, strategies, and emotional support that allow you manage your mental health symptoms better.
A place where you're told what to do: Therapists bring expertise in mental and emotional health, but you’re the expert on your life. Therapy is all about your therapist offering you guidance and a safe space to explore your thoughts, emotions, and behaviors.
Real Talk: What People Say Therapy Feels Like
Because therapy is such a unique experience, everyone describes it a little differently. Here are some of the ways people talk about their journey:
- “It brought me a kind of calm I didn’t know I needed.”
- “I felt heard in a way that settled something inside me.”
- “I’m hopeful for the future.”
- “A mindset correction was needed.”
- “It felt awkward at first but it felt amazing to sit with someone who really understood me.”
- “It was harder work than I expected but it helped me gain clarity.”
How to Know If It’s Working
This is probably one of the most asked questions: how do I know if it’s actually working?
The reality is, progress isn’t always linear, and sometimes things can feel harder before they get easier. Even on the hard days, there are small, meaningful signs that therapy is helping:
- You feel less stuck
- You notice unhelpful thought patterns
- You respond to stress by using coping skills
- You feel more you
Therapy is about building a foundation for long-term mental and emotional well-being. Some sessions may be emotional, others may feel lighter, but throughout it all you should feel guided, challenged, and celebrated.
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