Starting Your Therapy Journey

If you are reading this blog post, it is safe to assume that you are considering therapy for yourself or for a loved one. Whether this is your first time or whether you’re experienced with it, I like to think that embarking on a therapy journey is a leap of faith. It’s jumping into the unknown, trusting the process, and daring to take the risk of vulnerability. As a therapist, I see part of my job as being there to catch you with loving arms. Starting therapy is a courageous and transformative decision. It’s a commitment to your personal growth, healing, and self- discovery.

So, how do you get started?

1. Acknowledge Your Need 

First things first, are you ready? All my clients have one thing in common: they started therapy when and only when they were ready. It’s okay to admit that you need help! We are all humans and we were never meant to do this thing called life alone. Even therapists have therapists. Whether you’re dealing with anxiety, depression, relationship issues, or simply seeking personal development, therapy can provide valuable support. Seeking therapy doesn’t mean that you are weak or incapable. In fact, it’s quite the opposite! It’s a sign of strength and self-awareness. If you had a broken bone, wouldn’t you go see a doctor? 

2. Choose the Right Therapist

The biggest predictor of success in therapy is finding the right fit. It’s common to feel overwhelmed while searching for a therapist. We all have different approaches, expertise, and we use wayyyy too many abbreviations on our profiles. My advice to you? Take a breath and take your time. Find a therapist whose expertise broadly aligns with your needs. Most of all, focus on finding someone with whom you feel comfortable and think you could talk to with ease. Don’t overthink it and follow your intuition on this one! 

3. Research and Prepare

Before your first session, you can do a bit of research on the basics of therapy. The key word here is ‘can’. Research is not mandatory. You don’t have to do it. All you need to do is show up to your appointment. Actually, I would advise you to not go down the therapy rabbit hole on the internet. There’s nothing worse for anxiety. What would be more helpful is writing down a few notes about your concerns, goals, and questions to make the most of your sessions.

If you opt for a phone consultation with your therapist, you can ask what to expect with them specifically. You can schedule one with me here. 

4. Be Open to the Process

O’ the number of times I wished I had a magic wand to waive and make everything better for my clients! Therapy is indeed a journey (hence the title of this blog post), not a quick fix. It may will take time to see significant changes, and you might will encounter moments of discomfort. At least you can take comfort in knowing that this is all part of the process. Growth can be usually is hard, but we can do hard things! (Let’s thank the author Glennon Doyle for her book Untamed, in which she shares this mantra.) 

5. Confidentiality and Trust 

Confidentiality. Confidentiality. Confidentiality. Therapists are legally bound by strict confidentiality rules, which means that what you share in therapy stays in therapy. Confidentiality helps to foster an environment of trust and openness. All therapists - I know I shouldn’t speak on behalf of alllllll therapists but for this time I will – all therapists strive to create a space in which you feel safe sharing your thoughts and feelings without fear of judgment. It doesn’t mean we succeed at it 100% of the time (we are humans after all), but it is a shared deep desire and core foundation of our profession. 

6. Letting Go of Stigma

Ten years ago, most people used to lie about going to therapy. They would say they are going to the dentist, or to see their family doctor, or maybe their dog had to go to the vet. Again. For the fourth time in two months. Fast forward ten years and a global pandemic, I am so amazed at the casual way in which people talk about therapy! Even right now as I am writing this in a busy café, the two women sitting next to me are talking about it loud and clear. What a huge shift!

Unfortunately, it’s not all sunshine and rainbows (yet?). There still exists a stigma around mental health, particularly among colleagues in workplaces where people take time off work. 

Compassion and understanding are the antidote to stigma, and I hope societal judgments won’t deter you from pursuing the help you need and deserve.

7. Patience and Self-Compassion

Two of my favourite words. Therapy is definitely not a linear process, and progress may not always be visible. It’s important to be patient and kind with yourself. This is why I teach and practice self-compassion with all my clients. It’s about learning to acknowledge your small victories and trust that you're making positive changes, even if they're not immediately obvious.

8. Commit to Regular Sessions

As with most things, consistency is key in therapy. The proof is in the pudding, I see it with clients every day. Those who commit to the process and attend regular sessions (especially in the beginning) see more results. I normally recommend starting with bi-weekly sessions for a few months, then adjust as needed. Of course, many factors influence this and it is determined on a case-by-case basis depending on presenting issues, level of distress, scheduling, availability, financial resources, insurance coverage, etc. Regular sessions help you develop a strong bond with your therapist to explore what’s really going on, and they help you gain momentum in developing new skills (e.g. emotional regulation skills, communication skills, mindfulness skills, etc.) 

9. Be Honest and Open

With therapy, you get out what you put in. Your therapist is there to help you, but they can only do so effectively when you're open and honest about your thoughts, feelings, and experiences.

10. Embrace Self-Discovery

Therapy is not only about fixing problems. It’s also a beautiful process of self-discovery and personal growth. I invite you to embrace this aspect of the process. It can be so meaningful to discover new parts of yourself, or to rediscover parts that were hidden or forgotten.

11. Celebrate Your Progress

As you move forward in your journey, it’s important to celebrate your progress, no matter how small it may seem! Your therapist will help you acknowledge the changes you've made, and use them as motivation to continue working on your wellbeing. One of the things I love most about my job is seeing the smile on my client’s faces when we look back and see just how far they’ve come. 

12. Involve Loved Ones

Therapy can be a solo journey, but you can also choose to involve your loved ones. It can feel supportive to talk about your therapy experiences and progress with loved ones. 

All in all, starting therapy is a meaningful step toward a healthier, more fulfilling life. It's a process that requires courage, patience, and self-compassion. 

You may have noticed this quote by Lao Tzu on the website: “The journey of a thousand miles begins with a single step.” I use it a lot because I find that it represents therapy in such a beautiful way. It would be a privilege to walk with you on your journey. If you would like to get started with me or simply chat about how to , please contact me here to schedule your free 15-mins consultation or start right away with a first session!