So, you’ve been pondering starting therapy for a while, but it all seems a bit daunting. How does it work? Where do you go to look? What therapy should you choose? What should you expect in your first session?
This blog post unpacks the basics of therapy, offering clarity and guidance for you, to help it seem less intimidating.
The Basics of Therapy
Therapy is a collaborative relationship based on trust and mutual respect built over time. Your therapist provides a safe, confidential space to explore your thoughts, emotions, behaviours, and challenges. Most therapeutic relationships centre on these core principles:
Building a Relationship: Therapy 101 is trust. A strong therapeutic alliance - the bond between you and your therapist is crucial. This relationship allows you to feel safe and supported as you work through sensitive topics. Before committing to a specific therapist, I suggest you have an introductory call to see if you feel comfortable. It’s an important decision so take your time and perhaps have a few calls with different therapists to see who you relate most to.
Identifying Goals: Therapy often begins with identifying what you want to achieve. These goals might include improving relationships, managing anxiety or depression, overcoming trauma, or improving self-esteem.
Exploring Patterns: Therapists help you uncover patterns in your thoughts, feelings, and behaviours. This understanding is key to understanding how past experiences influence your present.
Developing Strategies: Therapy can help provide tools and strategies to address your challenges. These might include coping mechanisms, improving communication skills, or mindfulness and grounding exercises.
What to Expect in a Therapy Session
Most therapists will use the first session to take down some information from you - this may include next of kin and GP details, hobbies and interests, information on sleeping patterns and medication, as well as asking if you’ve done therapy before, what has brought you to therapy. Here it’s an opportunity for you to talk about what you want to work on and what your goals are. Your therapist will outline what you can expect from them and what they expect from you. This may include confidentiality and how they hold your data, as well as more practical information like cancellation policy, session length, payment.
A typical therapy session lasts 50 minutes (known as the therapist’s hour) and may include:
Check-In: The therapist might start by asking how you’ve been since your last session.
Exploration: You’ll explore topics that are top of mind, work through challenges, or delve into specific goals. This may involve reflecting on your past relationships or events that may affect you now.
Reflection: The therapist may offer insights, ask questions, or provide a different perspective. The type of feedback can vary based on the therapist’s approach and the type of therapy practised.
Homework: Some therapists suggest activities between sessions such as journal writing. In my first session, I ask my clients if they’re open to doing this.
It’s important to note that progress isn’t always linear. Some sessions may feel more productive than others, and that’s okay. Growth takes time and effort. It’s a journey of self-discovery.
Different Types of Therapy
Therapy isn’t one-size-fits-all. There are various approaches, each tailored to different needs. Here are the most common types:
Cognitive Behavioural Therapy (CBT): Focuses on identifying and changing negative thought patterns and behaviours. This is used often for anxiety and if you’ve ever had therapy via the NHS and IAPT, the chances are it will have been CBT. In my opinion CBT is a practical option, but can work well when hand in hand with other talking therapy - for example person-centred.
Psychodynamic Therapy: Explores how unconscious thoughts and past experiences shape current behaviours. Here the therapist takes on more of a directive role than in humanistic types of therapy.
Humanistic Therapy: Emphasizes personal growth and self-actualization. Includes Gestalt and Person-Centred therapy and is client focused, meaning you as the client direct the type of content you bring every week. The therapist is a guide to facilitate your greater self-knowledge and isn’t directive.
Mindfulness-Based Therapies: Incorporates mindfulness practices to manage stress and increase self-awareness.
An integrative therapist may draw from a number of different method and will work with you to determine the best approach based on your goals and preferences.
How Therapy Can Help
People seek therapy for many reasons, including:
Struggles with anxiety and depression
Facing major life transitions or challenges (retirement, bereavement, illness)
Navigating relationship issues
Seeking personal growth or greater self-awareness
Building self-esteem
Coping with trauma
You don’t need to wait for a crisis to start therapy. It can be a proactive step toward a healthier, more fulfilling life.
Final Thoughts
Therapy is a deeply personal experience, and it works differently for everyone. At its core, it’s about your therapist providing a space where you can be heard, understood, and empowered to create positive change. If you’re considering therapy, there are many directories where you can do searches based on your issue and location, so you can find someone local to you - for example if wanting to do face to face. I’d suggest using a professional body like the BACP so you can ensure you find a qualified therapist who would have had to undertake extensive training.
Remember, seeking help is a sign of strength, not weakness. Your journey to healing and growth can start today.
If you want to find out more about my practice, you can contact me by clicking here
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