A First-Timers Guide to Therapy
Starting Therapy: What to Expect
First off—congratulations! Choosing to begin therapy is a bold and meaningful step. Whether you’re feeling hopeful, nervous, or unsure, the fact that you’re here says a lot about your strength and your readiness to care for yourself in a new way.
Therapy can be incredibly rewarding—and at times, really challenging. But just taking this first step already demonstrates resilience and courage. Therapists are always looking for the strengths their clients bring into the room, and deciding to begin this process is a powerful one.
What You Can Expect in Therapy
While every therapist is different and may use various approaches or techniques, there are a few core experiences you can typically count on:
Confidentiality
Most of what you share in therapy stays between you and your therapist. There are legal and ethical exceptions—such as if you're at risk of harm to yourself or others, or in cases of child or elder abuse—but overall, therapy is designed to be a safe space. Over time, this becomes a place where you can be completely honest, vulnerable, and unapologetically yourself.
Your Space, Your Time
One of the unique things about therapy is that it's completely about you. You don’t need to make space for someone else’s story or experiences. For an hour each week, the conversation is centered solely on your needs, your goals, and your growth. That alone can be incredibly validating.
The Importance of the Therapeutic Relationship
The most powerful tool a therapist has is the therapeutic relationship. In fact, research shows it’s one of the biggest predictors of success in therapy. If you don’t feel a genuine connection with your therapist after a few sessions, it’s okay to speak up. A good therapist will want you to find someone who’s the right fit—even if it’s not them.
A Mirror for Your Life Outside Therapy
Therapy often acts as a microcosm of the rest of your life. The way you interact with your therapist—whether you open up quickly or take time to build trust—may reflect the way you relate to others. That doesn’t mean anything is wrong; it simply gives you the opportunity to understand your patterns and work through them with support.
Be Open to the Unexpected
Therapy isn’t always like what you see on TV. You won’t necessarily be lying on a couch in silence. Sessions can include a mix of conversation, reflection, activities, even movement. There may be laughter, there may be tears—sometimes both in the same session. Be open to trying new things, and let your therapist know how different approaches work for you.
You Are Worthy of Support
Therapy is for everyone. No problem is too big or too small to bring into the space. And if you’re someone who feels like you don’t deserve help—please know that’s not true. Your pain, your story, and your healing matter.
You are worthy of care, and hopefully, by the end of your journey in therapy, you’ll believe that too.
Get Support at Empowering You
Kate Burns is a therapist at Empowering You, specializing in eating disorders. She is currently running an outpatient group for women navigating recovery.
If you're interested in support—whether individual or group therapy— contact us today to learn more. You don’t have to go through this alone.
