Ask a Therapist: Your Top Questions About Starting Therapy, Answered
Starting therapy can bring up a mix of excitement and nerves. You might be wondering what to expect, how it all works, or if you’re “doing it right.” These are totally normal questions! Therapy is a new experience for many people. Below are some common questions clients often ask when beginning their therapy journey.
1. What happens in the first session?
Your first session is mostly about getting to know you. Your therapist will ask questions about what brought you in, your background, and what you’d like to get out of therapy. It’s also a chance for you to ask questions about the process and get a feel for your therapist’s style. Some therapists have a more structured first session, and some keep it more conversational.
2. How do I know if therapy is working?
Progress in therapy doesn’t always happen in big, obvious leaps. It often shows up in small shifts. Maybe you’re communicating more clearly, noticing emotions sooner, or responding differently to stress. Over time, you and your therapist will check in about goals and growth. If something isn’t working, that’s also part of the process. Therapy can be adjusted to meet your needs. But remember, your therapist can’t read your mind. If you would like something shifted, just let them know!
3. What if it feels awkward at first?
That’s completely normal! Opening up to someone new can take time. It’s okay if you’re not ready to share everything right away. Building trust is part of the process, and the therapist will go at your pace. You can even talk about the awkwardness, or if it can be difficult to be vulnerable. It’s often a great starting point for deeper work.
4. How should I prepare for sessions?
It helps to take a few minutes before your appointment to reflect. Ask yourself: What’s been on my mind this week? What emotions or situations felt challenging? What do I want to focus on today? Coming in with some direction helps make the most of your time together, but you can also let sessions flow naturally if something unexpected comes up.
5. What can I expect emotionally after a session?
Sometimes therapy feels relieving; however, other times, it can stir things up. Processing emotions can leave you tired or reflective, and that’s okay. Try to give yourself space afterward, maybe by journaling, resting, or taking a walk. These feelings often mean that important work is happening beneath the surface.
6. How long will I need therapy?
There’s no set timeline for your journey. Some people come in with a specific issue to address and may only need a few months, while others choose to stay in therapy longer for ongoing support and growth. You and your therapist can decide together what’s best for you.
7. What if I’m nervous to be honest?
It’s common to worry about being judged or saying the “wrong” thing. Remember: therapy is a confidential, judgment-free space. The more honest you can be, even about your discomfort, the more helpful sessions will be. Your therapist’s goal is to help you feel safe and supported, not perfect.
8. What can I do between sessions?
Therapy doesn’t stop when you leave the office (or log off telehealth). Reflect on insights that came up, practice new coping skills, and notice patterns during the week. Or you and your therapist may decide on more concrete therapy “homework”. You can jot down notes or questions to bring back next time. Small, consistent efforts outside of therapy often lead to the biggest growth.
Beginning therapy takes courage, and it’s okay if you’re feeling unsure or nervous about the process. You don’t have to have the right words or show up perfectly. Just showing up is a powerful first step. With time, openness, and support, therapy can help you better understand yourself, navigate challenges, and move toward the kind of life you want to create.
