What Happens in Therapy? A First-Timer's Guide
Therapy can be very helpful and impactful. Yet, many people are hesitant to take the first step and reach out for support because they’re unsure of what therapy actually involves. This blog will walk through some common questions and help clarify what you can expect from the therapeutic process.
What is therapy?
Therapy looks different for everyone; your experience in therapy will be different from that of your loved ones. But at its core, therapy is a safe space. It’s your safe space to discuss whatever you want with a trained professional.
There is a misconception that therapy is just simply “talking about your feelings.” Yes, therapy does involve exploration of emotions, but the exploration is in a trauma-informed manner. Your therapist will be trained in evidence-based therapeutic modalities. Common modalities include Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), and Exposure and Response Prevention (ERP). Your therapist will use these modalities and others based on your needs.
Therapy is the art of getting to know yourself better. There are parts of ourselves that we don’t get to share or explore daily. We may have fears, trauma, or core beliefs about ourselves that are holding us back (whether we’re aware of them or not). In therapy, you’ll learn to nurture these parts, learn why they are there, and learn how to cope with them moving forward. Therapy is looking after your mind.
What does a session in therapy look like?
The first session is commonly known as an “intake session.” This session will be more structured than others. Your therapist will ask you specific questions to learn more about your life experiences. The purpose of the intake is to gather your history and understand your goals. You’re probably coming to therapy with a range of experiences that have shaped you into who you are. The intake session lets your therapist get a brief picture of what therapy might look like for you.
Common questions asked in the intake include:
What made you reach out?
What are your goals for therapy?
What are your strengths?
Who makes up your support system?
Sessions are usually 45 minutes. At the start of the session, your therapist may check in with you to see if there have been any updates or changes since your last session. They may ask what you want to focus on. You can bring in something new or continue exploring topics from previous sessions to maintain continuity and build deeper understanding. The last 5-10 minutes are usually used to close up, reflect, and process anything that came up.
What do you talk about in therapy?
Truly, anything you want. And that’s the beauty of it. Sometimes, you’ll come to therapy with a specific goal in mind. You may want to focus solely on working toward that goal. To support this, your therapist will help you get a clearer picture of the barriers you’re facing, the emotions involved, and the patterns or beliefs that may be keeping you stuck.
Other times in therapy, you may want to focus on a range of different things (because we’re human, and life happens). More often than not, there’s more than one thing going on. You might want to talk about current struggles, details from your childhood, or something in between.
There’s really nothing off-limits to talk about in therapy…it’s your space. Sometimes we can put a name to what we’re feeling, but in therapy, you’ll explore more about why you feel that way. You’ll learn to question what’s beneath the emotion, why it’s there, and what it’s trying to protect you from.
Will my therapist give me advice?
Not in the way that your friends or family would. Your therapist will provide psychoeducation and offer prompts for further exploration. They may guide you in connecting with the parts of yourself that feel more hesitant, conflicted, or unsure.
Your therapist will never directly tell you what to do. Instead, they’ll guide an exploration to help you determine what feels right for you. Therapists don’t typically give direct advice because they operate from the belief that you ultimately know what’s best for yourself. By supporting your self-discovery (rather than spelling it out for you), your therapist is empowering you and reminding you of your autonomy, ability, and resilience.
What does progress in therapy look like?
“Progress” in therapy won’t happen overnight; it is gradual but meaningful. Progress looks like:
Feeling more comfortable in managing your symptoms: You’ll learn how to name the difficulties you’re experiencing. You’ll learn more about your needs and ways to improve your daily functioning.
Becoming more aware of your thought patterns: In therapy, you’ll learn to become more aware of the way you think and how that impacts you. You may learn how to challenge negative thoughts. You’ll learn to change your inner dialogue to a more positive or neutral one.
Having skills to cope: Therapy can help you develop and practice new tools to manage stress, anxiety, emotional overwhelm, or interpersonal challenges. These coping strategies will begin to feel more accessible when you need them.
Starting therapy can feel intimidating, especially because of our perceptions of what it may entail. If you’re considering therapy, reach out. Being in therapy is brave and requires commitment. But it’s also deeply meaningful and can genuinely support you in becoming the person you want to be.
Ready to prioritize your mental health and well-being? MSC Therapy offers specialized psychotherapy services for young adult women in New York and Florida. Mollie provides compassionate, client-centered, and supportive therapy to help clients navigate anxiety, low self-esteem, disordered eating, body image concerns, OCD, relationship issues, dating, school or career stress, perfectionism, and life transitions. Services are available virtually, allowing for convenient and accessible support. Reach out now to take the first steps toward a more balanced life.