5 Things to Keep in Mind When Starting Therapy

Attending therapy for the first time can feel intimidating and nerve-racking for many new clients. I often hear new clients say that they feel relieved when sessions turn into genuine conversations rather than something scripted or clinical. Therapists are often portrayed in movies and media as distant figures sitting quietly in a chair taking notes while clients lie on a couch and talk endlessly. While clients do sit on a couch while I sit across from them, real therapy is much more interactive, supportive, and collaborative.

Many new clients are unsure of what to expect when beginning therapy. Here are five important things to keep in mind when starting the first process:

Expect Some Discomfort in the Beginning

Therapy can feel uncomfortable, especially at the start. It is your therapist’s job to create a warm, safe, supportive space where you can open up, but it can still feel overwhelming to talk about thoughts or memories you have never shared before. Discussing painful emotions or past experiences may bring up anxiety, sadness, or unease, which is a normal part of the process.

It can also feel strange yet freeing to talk to a professional about deeply personal topics. Try to be aware of whether your discomfort comes from what you are sharing or from your connection with your therapist.

If you feel uneasy with your therapist’s style, it is completely acceptable to discuss it or request a referral.

Set Clear Goals for Your Therapy Journey

Most therapists will ask about your goals for therapy or what you would like to focus on during your sessions. Having goals gives direction and purpose to your work together. You may not have clear goals in your very first session, and that is perfectly fine. You and your therapist can collaboratively define goals that feel realistic, relevant, and meaningful as treatment progresses.

Therapy tends to be more effective when you have specific areas to address, such as managing anxiety, improving communication, or understanding emotional patterns. Remember that your goals can evolve over time as you gain insight and make progress in your personal growth.

Understand that your Therapist will Share Very Little about Themselves

Each therapist has their own style and motto when it comes to self-disclosure, but generally, they will share limited personal information unless it is relevant to your treatment or helps build trust. This can feel unfamiliar at first, especially if you are used to mutual sharing in conversations with best friends or loved ones.

Therapy is designed to focus on you and your growth. While your therapist’s role may seem distant at first, you will likely find that as sessions progress, the space becomes more comfortable and supportive. Over time, you will develop a sense of trust and ease, allowing for more open and productive conversations.

Recognize That Therapy Is a Gradual Process

We live in a culture that values quick results and instant gratification, but therapy often works differently. Meaningful change takes time, and progress is rarely a straight line. You may experience “good” weeks where things feel easier and “hard” weeks where emotions or challenges resurface. This is the natural part of the therapeutic journey.

In therapy, you are often unlearning long-standing patterns and thought processes that have shaped your life. It takes patience and consistent effort to understand the “how” and the “why” behind these behaviors and to make lasting changes. Be kind to yourself during this process and trust the small steps forward still count as progress.

Recognize that Going to Therapy is a Sign of Strength

Therapy still carries some stigma in our culture, though that has improved over time. Attending therapy is one of the healthiest and most empowering choices you can make for yourself. Many people seek therapy at different points in their lives to gain perspective, manage emotions, or navigate challenges.

If you are unsure about starting therapy, consider talking to trusted friends or family members. You might be surprised to hear how many people are in therapy or have been in therapy in the past. It is perfectly normal and healthy to attend therapy and have a space to talk about difficult issues and self-improvement.

Ready to Begin Your Therapy Journey?

If you are thinking about starting therapy, remember that it is not a one-size-fits-all process. Therapists have different educational backgrounds, treatment methods, and approaches to care. Some may focus on family history and long-term patterns, while others are solution-focused and present-oriented.

Ask questions and do a little research to find a therapist who feels like the right fit for your needs. The therapeutic relationship is one of the most important parts of the healing process, so it is worth taking the time to find someone you feel comfortable with.

If you are ready to begin your therapy journey, contact Symmetry Counseling today. Our compassionate therapists and life coach services will help you find the right professional to support your growth and goals.