Thinking About Therapy? 3 Key Things to Know Before You Start
Taking the first step toward therapy can feel like a lot, but it’s also a powerful decision toward healing and growth. Whether you’re dealing with overwhelming emotions or simply seeking clarity, here are three things to know before you begin:
1. A Safe and Non-Judgmental Space
Seeking therapy can feel overwhelming. It is natural to anticipate that difficult emotions may surface, and as humans, we often protect ourselves by avoiding emotional pain. Past experiences, especially those involving betrayal or hurt, can create barriers to seeking support. One of the top priorities of a counselor is to provide a safe and non-judgmental space. This is a place where every part of you is accepted, including the moments you may not be proud of. One of the foundations of therapy is unconditional positive regard, meaning you will be accepted without judgment in a safe space, allowing you to heal and grow as you navigate your challenges. Your therapeutic journey is about being seen, heard, and supported without fear of judgment. This allows you to explore your inner self more deeply.
2. Self-Exploration
Counselors are not here to tell you who to be, what to do, or what to work on. Instead, they act as guides, helping you navigate your own path of self-discovery. You are in charge of your growth, and therapy is a space to explore what that growth looks like in alignment with your values. The therapeutic process is collaborative, with your input and consent at the center. If something does not work for you, your counselor will adjust their approach to better suit your needs. Through open-ended questions and reflective dialogue, you will explore emotions, behaviors, thoughts, lifestyle patterns, and more. The goal is to gain insight, clarity, and greater life satisfaction.
Here are some areas that can be explored during a counseling session:
Finding strategies to cope with painful feelings
Developing effective strategies for dealing with conflict
Problem-solving skills
Resolving ambivalence in decision-making
Receiving support during a crisis and developing coping skills
Promoting self-insight
The exploration of these sources of emotional discomfort, combined with the collaborative approach, will focus on empowering you to gain control over these aspects of your life and find personalized solutions to reduce their impact on your well-being. The therapeutic process can then promote positive feelings (e.g., self-esteem, joy) while decreasing negative ones (e.g., shame, anxiety) (Shebib, 2022).
3. Your Unique Circumstances Will Be Acknowledged Through an Individualized Treatment Plan
Each individual is unique, and similar circumstances do not mean that everyone will experience them in the same way. The challenges and strengths each person possess during difficult times require specialized attention. Your counselor will ask questions to help them see the challenges you are facing through your perspective. They will pay attention to your values, lifestyle, priorities, cultural background, and more. Counselors are trained to set aside their own values and opinions to immerse themselves in your world. Together, you will explore ways to navigate these challenges in a meaningful way for you (Young, 2021).
Final Note
Starting counseling is a courageous step, and knowing what to expect can make the process feel less intimidating. Therapy provides a non-judgmental space, supports your self-exploration, and allows you to open up when you are ready. If you are considering therapy, know that you do not need to have everything figured out before you begin. Just showing up is the first step toward growth and healing.
If you feel ready to start your inner journey, please feel free to check out our website to find out more about me, or contact us directly to schedule a consult.
Shebib, B. (2022). Choices: Interviewing and counselling for Canadians. (8th ed.)
Young, M. (2021).Learning the art of helping: Building blocks and techniques (7th ed.). Pearson.
