Starting Therapy: A Warm Welcome to Your Journey of Self-Care
Choosing to begin therapy is an act of bravery and self-compassion. Whether you're managing anxiety, healing from past trauma, or seeking personal growth, taking that first step can feel both exciting and intimidating. The more you know about what to expect, the easier it becomes to navigate this meaningful process. Let’s explore what starting therapy looks like, and why it’s worth embracing the journey—awkward moments and all.
The First Session: It’s Okay to Feel Awkward
It’s completely normal for the first therapy session to feel a bit awkward. After all, opening up to someone new takes time. Your body might even respond physically—perhaps a racing heart, stumbling over your words, or feeling a little out of place. These are common reactions when stepping into a space where vulnerability is encouraged. You might notice:
Quickened heartbeat
Struggling to express yourself
Warm or cold sensations
Difficulty focusing
Feeling emotionally off-balance
This is especially true with insurance-based therapists, where the first session often involves gathering essential information. It might feel more formal or clinical, but this is just the initial step in creating a personalized plan for your care.
Building a Therapeutic Connection Takes Time
A common misconception is that you’ll immediately "click" with your therapist. In reality, just like any important relationship, trust and comfort take time to develop. It’s normal to leave the first session unsure or even doubtful. You might think, "This feels off," or "I’m not sure this person understands me." Here’s what to keep in mind:
It often takes 3-4 sessions to feel a genuine connection
Trust grows gradually through open and honest interactions
Both you and your therapist are learning about each other
Initial awkwardness doesn’t determine the success of future sessions
Tailoring Therapy to Your Needs
The path you take in therapy depends largely on your unique needs. Your personal experience will play a crucial role in being able to customize the therapist's treatment approach. Your specific mental health challenges need to be taken into consideration. One of the most important aspects of therapy, in my clinical experience, is therapeutic rapport and trust. As a mental health clinician, I always want to make sure I’m using appropriate pacing and checking in on the client’s readiness to go deep. During your first intake in that initial session I will check in on things such as cultural factors, goals, and outcomes for therapy.
Why Mental Health Support Is Essential?
Mental health care is not a luxury—it’s an essential part of living a balanced, fulfilling life. Here’s why investing in therapy is one of the most valuable things you can do for yourself:
Mental health affects every aspect of your life, from physical health to relationships and career satisfaction
Therapy offers a nonjudgmental space where you can process emotions and experiences
Seeking professional help can prevent deeper issues from developing
Regular mental health check-ins are just as important as physical health check-ups
Your First Steps Toward Therapy
1. Self-Reflection
Identify what’s been on your mind
Consider your goals for therapy
Think about what kind of therapist might be a good fit for you
2. Logistics
Check your insurance coverage or budget for private therapy
Decide whether you prefer in-person or virtual sessions
Make sure your schedule aligns with available appointments
3. Finding Your Therapist
Research different approaches to therapy
Read profiles to find therapists who specialize in your concerns
Seek recommendations from people you trust
Set up initial consultations to get a feel for potential therapists
How Do You Know Therapy is Right for You?
Therapy might be the right step if:
Daily life feels overwhelming or unmanageable
Your relationships are strained or difficult to navigate
You’re noticing changes in your mood that you don’t understand
Past experiences are holding you back in the present
You’re going through a significant life change
You’re curious about personal growth or self-improvement
Your usual support system doesn’t feel like it’s enough
Remember, therapy isn’t just for moments of crisis. Sometimes the best time to begin is when you feel ready to explore your mental and emotional wellbeing in a safe, supportive environment.
Starting therapy is an important step, and it’s completely natural to feel unsure at the beginning. Be kind to yourself during this time, and trust that the initial discomfort will pass. The benefits of therapy—greater self-awareness, emotional healing, and personal growth—can last a lifetime. You’re investing in a healthier, happier version of yourself.
There’s no “perfect” time to start therapy, so don’t let the fear of uncertainty hold you back. Taking that first step, no matter how small, is a profound act of self-care. And remember, the journey may be long, but each step forward brings you closer to the peace and clarity you deserve.
If you suspect it’s time to start therapy please check out this link of our providers. If you have a family member or friend who is in need of therapy, please click the button below to view our list of providers.
If you or a loved one is ready to begin therapy, please click the button below to start the process.
