A Beginner’s Guide to Therapy: What to Expect on your Path to Wellness

Starting therapy can feel like a big step, and it’s natural to wonder what the process will look like. Therapy is unique to each person, shaped by your experiences, presenting concerns, needs, and goals. In the beginning, the focus is on building a strong foundation with your therapist as well as determining goals for your time together in therapy.

A strong client-therapist relationship— one where you feel safe, accepted, and understood—is vital to the therapeutic process. In your first few sessions, you and your therapist will spend time getting to know each other and deciding if you’re a good fit to work together. This connection is essential; feeling comfortable with your therapist helps create a space where you can openly explore your thoughts and feelings. Your therapist may ask about your background, current concerns, and goals for therapy. These early conversations help create a fuller picture of your life and what brings you to therapy.

Therapy is a collaborative experience. Together, you and your therapist will outline goals for your time in therapy, making sure that you both align on what you want to accomplish and how you’ll approach it. Your therapist’s style—whether it’s reflective, solution-focused, or more direct—will also play a part. Since therapy is not one-size-fits-all, it can be helpful to share your preferences and how you can be best supported. If there’s a specific technique or focus area you’re interested in, speak up! Therapy is your space, and feedback helps your therapist tailor it to best support you.

Remember, therapy is a commitment, and what you put into it shapes what you’ll get out of it. Being open, honest, and willing to put in the emotional work are all part of the process. Therapy can be hard— we are processing wounds, examining patterns, analyzing thoughts and feelings, and working on our relationships. Healing and growth take time, but with patience and effort, therapy can be a deeply rewarding journey toward self-discovery, resilience, and change.