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General Therapy

Therapy 101

If you are considering seeking mental health support, or about to start therapy (sometimes called psychotherapy, talk therapy, or counseling), you may be wondering what to expect from therapy or how to prepare for therapy. It is common to have misconceptions, biases, or conflicting feelings that may impact what you expect from therapy.

Above all, you should expect a therapeutic environment that is compassionate, empathetic, and safe. A therapist or counselor’s role is to offer you insights into your experiences, advice on how to handle issues, and evidence-based treatment for mental health conditions. Successful therapy is not only supported by a well-trained therapist —it largely depends on cooperation and investment from you, the client. Knowing what to expect from therapy can help you better prepare and be open to the experience.

What to Expect in the First Therapy Session?

The first therapy session can be a source of anxiety for some people. If you are nervous about your first therapy session, that’s normal. Remember that the goal of the first session is for the therapist to get to know you. A well-trained therapist will do that by asking questions about your life, your background, and what brought you to therapy.

The other important goal of the first session is for you to see if you feel comfortable with them. “Interviewing” your therapist about their approach, what kinds of issues they are most experienced addressing, and anything else that is relevant to your reason for seeking therapy is a useful way of finding a good fit. You can ask questions like:

  • What kind of person and/or issue do you have the most experience working with?

  • How do you approach therapy? Are there specific modalities you use?

  • Can you give me an idea of what I can expect to happen in our sessions?

  • (If you are a minor) What kinds of things do you have to share with my parents/guardians and what is just between you and me?

You and your therapist will discuss your goals regarding what you want to get out of therapy. This will help to focus your sessions and give you perspective on how you want to grow. These goals may need to change over time depending on circumstances, so it’s good practice to keep checking in about them as the therapeutic relationship continues.

What to Talk About in Therapy?

If you’re wondering what to talk about in therapy, it’s helpful to understand that people go to therapy for all sorts of reasons: getting treatment for mental health conditions, healing from trauma, working out conflicts, improving their relationships, or just having a safe, neutral space to talk about their life. You may be looking for support managing symptoms of a chronic mental health issue like depression, or you may want an outside opinion on a difficult relationship in your life. Whatever your reason for seeking therapy, it is valid, and your therapist is there to support you.

If you are in therapy for a specific event or set of symptoms, they may start by asking about what may have preceded those things. For example, “When is the earliest time you remember feeling that way?” is a common question, so that they can start to get at the root of your specific issue.

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