Mental Health Awareness Month: What to Expect in Therapy
- Redfish Counseling Providers
- 23 hours ago
- 4 min read
Sydney Elder, LCMHC & Jenny Smith, LISW-CP, QS
Making the decision to begin therapy is not an easy one. You have to be willing to allow yourself to be vulnerable in front of a stranger and talk about things that are creating challenges in your life while also taking a deeper look into yourself.
Starting therapy is something to be proud of because of the bravery it takes to walk through the front door. Here are some details of what to expect, intended to help you make that decision to take the first step and reduce some of the anxiety around the unknown.
Your First Session (AKA: The Intake Assessment)
In your first session your therapist is going to be focused on getting to know you and understanding your needs and goals for therapy.
You can expect:
Questions about what’s bringing you to therapy
Discussion of current challenges, stressors, and goals
Review of mental health, medical, and family history (and much more, which can sometimes get pretty personal, but you never have to share anything you don’t feel comfortable talking about)
Completion of intake paperwork and mental health assessments
Important:Your first appointment may feel more structured or question-heavy than future sessions- that’s normal! There’s a lot of information to get through so we can get to work on the goals you have for therapy.
Building a Relationship with Your Therapist
A strong, trusting relationship is a key part of therapy.
Your therapist will:
Provide a safe, non-judgmental space
Listen with empathy and respect
Move at a pace that feels comfortable for you
Remember:You do not have to share everything right away. Trust develops over time. You can always say that you don’t feel comfortable sharing something just yet and your therapist will respect your boundary!
What Happens in Ongoing Sessions
Each session may look a little different depending on your needs.
Sessions often include:
Talking through current situations or stressors
Exploring and processing thoughts, emotions, and patterns in your life
Learning and practicing coping skills
Gaining insight and self-awareness
Common therapy approaches may include Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Mindfulness-based strategies, Eye Movement Desensitization and Reprocessing (EMDR), and many others. You may also receive optional “homework” (journaling, skill practice, reflection) but if you don’t complete it, don’t worry, you won’t fail therapy!
Additional details:
Sessions typically last 45–60 minutes
Sessions are often weekly or biweekly, depending on your needs
Confidentiality & Boundaries
Your privacy is a priority number 1!
What this means:
What you share is kept confidential
There are a few legal exceptions, including:
Risk of harm to yourself or others
Abuse or neglect reporting requirements
Court subpoena
Progress in Therapy
Growth in therapy takes time and may not always feel linear.
You may notice:
Increased self-understanding
Improved coping skills
Better emotional regulation
Healthier relationships
Important: Some sessions may feel more difficult than others and you may leave feeling worse than when you walked in- this is a normal part of the process.
Your Role in Therapy
Therapy works best when it is a collaborative process. We want to work with you on what is most important to you!
You can support your progress by:
Being as open and honest as you feel comfortable
Sharing feedback about what is or isn’t working
Practicing skills between sessions
Asking questions when unsure
Things That Might Surprise You
Silence during sessions is okay
You don’t need to have the “right words”
It’s normal to feel emotional at times
It’s okay to change therapists if the fit doesn’t feel right! We always want our clients to feel comfortable and safe in therapy and having the right fit with your therapist plays a big role in that. If it is not working for you, talk to your therapist so we can work together on making sure you find the right therapist for you!
Therapy is a space for growth, healing, and self-discovery. There is no “right way” to do therapy- your experience is unique to you.
If you have questions or concerns, talk openly with your therapist. Your voice matters in this process.
Sydney Elder, LCMHC
Sydney strives to help clients understand their experiences, values, and beliefs in a way that is meaningful to the individual. Sydney works from a person-centered perspective to help clients develop effective coping skills, identify areas for personal exploration and growth, and establish a framework for fulfilling needs in the future; which may look like exploring boundaries, cultivating communication skills and emotional awareness, and bringing awareness to and fostering the mind-body connection.
Jenny Smith, LISW-CP, QS
Jenny currently works with adult clients (age 18+) on issues ranging from life phase adjustment and transitions, to anxiety based disorders, trauma, grief and loss, and finding new ways of coping and moving forward from past challenges and difficulties. Jenny helps clients identify the ways they want to grow in their own life, find their strengths, and work to change patterns of behavior that are no longer working for them.
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