Whether you're thinking about trying therapy or have already decided, we can help you learn more about it. We’ll walk you through what to expect and how to prepare so you can feel confident getting started.

Therapy can help in a lot of ways

People consider therapy for many reasons. Maybe you've hit a rough spot or would like help strengthening a relationship. Or need help with anxiety — a common reason to see a therapist. Or you'd like to change a behavior, like gambling or drug use. Maybe you simply don't think you're living your best life. Therapy can be a great way to learn more about yourself, what you need and want, and how to get there.

What to expect

Taking a first step into therapy is a big deal. Make the most of it by knowing what to expect:

Getting to know each other. Your therapist may start by asking, "What brought you in today?" You can talk about any goals or questions you prepared. They may also go over your info — medical history, current medications, etc. And they may talk about some logistics, like treatment length or scheduling.

Talking. You may feel like you're doing most of it. But talking is the best way for your therapist to understand how you're feeling. And when you don't know what to say, they can help you along.

A range of emotions. You may be nervous going in. That's OK. Once in a session, some people experience a flood of emotions right away. Others don't feel much of anything and may be let down by it. There's no wrong way to feel.

An ongoing process. Don't expect some magical breakthrough right away. Take it one step at a time. Your therapist might even give you some things to do between sessions, like jotting down your thoughts. Just remember, when results do come, it's worth the effort.

Preparing before you go

If it's your first time in therapy or your first time with a new therapist, there are some things you can do before that first session. Give these a try:

Consider your goals. Simply put, what would you like therapy to help you with? Take a look at this checklist for more tips on goals and getting ready for therapy.

Think about questions to ask your therapist. It can help to make a list. What can I expect at each session? How often should I see you? What experience do you have? Ask whatever questions will help you feel more at ease.

Keep an open mind. Be willing to give it a try, even if you're skeptical. Therapy can work well if you're open to the process and honest about how you're feeling and what you need.

Partnering with your therapist

Building trust with a therapist takes time. But as you move forward, your sessions will probably be less about getting to know each other and be more therapeutic. Here are a few things to expect as you work together:

Exploration. You'll talk and explore what brought you to therapy. Some people feel a little better simply by being able to talk freely. You may uncover new feelings or connections as you go. You may also take some assessments. They can help your therapist understand your concerns, personality and coping strategies.

Problem solving. You'll work together to find ways to help you change your thinking or behavior and to help you manage your feelings. You'll also set goals for your well-being and make a plan to reach them.

Ensuring a good fit. No two therapists are the same. It's important to feel both comfortable and safe with the person who's a partner in your mental health journey. So be honest and open with how you're feeling about the therapy sessions. You may decide after a few sessions to try someone else. That's fine.

Conclusion

Therapy is a time to observe and experience your emotions. It’s ok if the process feels uncomfortable at times or you feel anxious talking about yourself. This is all normal. Keep at it, because your mental health is worth it.

Sources

American Psychological Association (APA). Understanding psychotherapy and how it works. December 12, 2023.

Centers for Disease Control and Prevention (CDC). Health Insurance Portability and Accountability Act of 1996 (HIPAA). September 10, 2024.

Helpguide. Finding a therapist who can help you heal. January 16, 2025.

Very Well Mind. What to expect during your first therapy session. November 13, 2023.

Getting started with therapy

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