Beginning therapy can feel like a big step, but it’s one worth taking for your mental and emotional wellbeing. If you’re considering starting therapy but aren’t sure where to begin, you’re not alone. Many people feel uncertain about how to approach their first session or what to expect. Rest assured, there’s no single “right” way to begin. Therapy is a personal journey, and it can adapt to your individual needs and preferences. Here are some ways you might approach starting therapy to make the most of your sessions.
1. Discuss a Specific Goal
Some people enter therapy with a clear goal in mind. Perhaps you’re seeking to improve your sleep, manage anxiety, or feel more confident in social situations. Setting a specific goal can give your therapy sessions a sense of direction and help you and your therapist measure progress over time. Your goals don’t need to be elaborate or perfectly thought out; even a simple aim, like “I want to feel less stressed,” can provide a helpful starting point.
2. Get Things Off Your Chest
Life can be overwhelming, and sometimes we all need a safe space to talk. You might not have a clear agenda for therapy but feel weighed down by emotions, frustrations, or unspoken concerns. Therapy can offer a confidential, non-judgemental environment to express whatever’s on your mind. Even without a concrete plan, sharing your thoughts and feelings with someone trained to listen can bring a sense of relief and help you feel less alone.
3. Gain Clarity and Prioritise
It’s common to feel pulled in many different directions when it comes to mental health. You might have several concerns but feel unsure about where to begin. A therapist can help you talk through what’s going on, identify recurring patterns or themes, and prioritise the issues you’d like to work on first. This process can provide clarity and create a roadmap for future sessions, ensuring you’re working on what matters most to you.
4. Learn About Therapy
If you’ve never been to therapy before, you might be curious about how it works. Your first session is a great time to ask questions and learn about the therapist’s approach. Different therapists use different methods, such as Cognitive Behavioural Therapy (CBT), Eye Movement Desensitisation and Reprocessing (EMDR), or Internal Family Systems (IFS). Understanding how these therapies work can help you feel more engaged and confident in the process. If you’re unsure which approach is best for you, your therapist can guide you based on your needs and goals.
5. Explore Your Values and Aspirations
Therapy isn’t always about tackling problems. It can also be an opportunity to reflect on what’s most important to you and how you want to live your life. Exploring your core values and aspirations can help you gain a deeper understanding of yourself and guide you towards meaningful changes. This approach can be particularly helpful if you’re feeling stuck or unfulfilled but aren’t sure why.
6. Focus on Psychoeducation
Many therapists provide psychoeducation, which involves teaching you about mental health and how the mind works. For instance, you might learn how stress affects the body, how trauma influences behaviour, or how to practise self-compassion. If you enjoy understanding the “why” behind things, starting therapy with a focus on psychoeducation can be both enlightening and empowering.
7. Practise Being Present
Therapy can also be a space to slow down and reconnect with the present moment. Many therapists incorporate mindfulness or grounding techniques to help clients manage stress and improve emotional regulation. If you’re feeling overwhelmed or disconnected, practising presence in therapy can be a grounding and restorative experience.
8. Start Small and Let It Unfold
If you’re not sure where to start, that’s perfectly fine. Therapy doesn’t require you to have everything figured out in advance. Sometimes, starting with small observations about your week, your emotions, or your relationships can naturally lead to deeper insights. Your therapist is there to guide you and help you uncover what feels most important to explore.
9. Understand the Therapeutic Relationship
One of the most important aspects of therapy is the relationship between you and your therapist. In your first session, you might use the time to get to know your therapist, understand their style, and see if you feel comfortable with them. A strong therapeutic relationship is built on trust, empathy, and collaboration, so it’s okay to take your time finding the right fit.
10. Use Therapy to Build Coping Strategies
If you’re dealing with ongoing stress or difficult emotions, therapy can help you develop practical coping strategies. Your therapist might introduce you to tools such as breathing exercises, journaling prompts, or thought-challenging techniques. These strategies can support you both inside and outside of therapy, helping you navigate challenges more effectively.
What If I’m Not Ready to Dive Deep?
It’s completely normal to feel hesitant about sharing personal details at first. Therapy is a process, and you can approach it at your own pace. You don’t have to dive into your most painful memories or deepest fears right away (or at all, if you don’t want to). Your therapist will meet you where you are and help you feel comfortable before moving into deeper territory.
A Final Note
Starting therapy is a comendable and worthwhile step towards helping yourself. Whether you come in with a specific goal, a desire to talk things through, or simply a curiosity about the process, therapy can adapt to meet your needs. Remember, there’s no wrong way to begin. Your first session is an opportunity to explore, reflect, and take that first step towards positive change.
If you’re ready to start therapy, consider reaching out to a therapist who feels like a good fit for you. The journey is yours, and it begins exactly where you are.
