What Happens In A Therapy Session And How Can I Prepare?
Therapy is increasingly popular as more people seek support for everyday life concerns. The Centers for Disease Control and Prevention reported that in 2019, nearly one in five adults reached out for help with mental health challenges.
If you wonder if therapy may be helpful, you may have questions about the process. Understanding what to expect from talking to a therapist before beginning treatment can give you the information you need to feel comfortable as you begin counseling sessions. In this article, we’ll explore what it is, how it happens, and how it may benefit you.
Therapy definition and background
Therapy is meeting with a mental health professional to discuss life challenges and symptoms of different mental health conditions.
You do not need to be diagnosed with a mental illness to partake in talk therapy, though therapists can be a helpful resource for addressing mental health concerns.
Attending therapy sessions can be a valuable tool under a variety of circumstances:
- Undergoing a life transition, such as working through a career change, moving to a new city, or starting or ending a relationship
- Wanting to improve your aptitude in a particular area of your life, such as your communication skills
- Handling the stress of being a new parent or learning parenting tips and tricks
- Developing stress management techniques through behavioral counseling
- Experiencing intimate relationship challenges
- Creating more work-life balance
- Working on body image concerns
- Cutting back on substance use or eliminating substance use (smoking, drinking, etc.)
- Learning more about yourself and understanding how your past experiences have shaped your beliefs about the world
- Addressing conflicts with family members
- Increasing self-confidence
- Navigating the concerns and challenges of everyday life
- Managing the symptoms of mental health conditions such as depression, anxiety, post-traumatic stress disorder, substance use disorder, bipolar disorder, mood disorders, eating disorders, phobias, and others
What to expect during your first session
Your first session may not be a particularly emotionally intense experience. Usually, you and your therapist will work on getting to know each other and determining the right path and type of therapy to address your concerns.
Forms and logistical documents
Your therapist will probably have a variety of forms with detailed questions you’ll need to complete to become their client officially.
The number and type of documents required may vary depending on the therapist or the therapist's office/setting (i.e., receiving counseling at a hospital or clinic, at a face-to-face practice, via an online platform, etc.).
They may also ask you to complete these forms before your first session. Mental health care is still health care, so any information you provide to your therapist or their office will remain secret, just like with forms you fill out when you visit your doctor.
Important preliminary information
In an initial session, the therapist typically invites the client to discuss any information about themselves that they believe would be helpful for the therapist to know.
This information can include details about your life, such as what your living situation looks like (if you live with your parents, roommates, a partner, children, etc.), who are the meaningful people in your life, what you do for a living, your favorite hobbies, etc.
You will probably talk about the reason you are seeking professional help, such as current difficulties in your life, concerns you may have about your mental state, or any specific areas of your life you want to work on, such as improving low self-esteem or developing healthy coping skills.
You may also discuss your goals in the first session.
Building a therapeutic relationship
You and your therapist may take several sessions to build a strong relationship and rapport so you feel comfortable enough to speak openly about your life and experiences. Don’t worry if you don’t feel a strong connection with your therapist after the first session.
Expectations for ongoing treatment
An appointment can be seen as a problem-solving session for many people. Depending on how often you meet with your therapist, you may start your session by telling them about any updates, changes, or developments since your last session, particularly those related to any challenges or mental health conditions you may be experiencing.
A session usually involves telling your therapist what is happening in your life and how you feel about it. Then, your therapist uses their knowledge of human psychology and behavior to help address concerns in your life and move one step closer to the life you hope to have one day.
Being open and honest with your therapist during sessions can be important. When you seek advice from a therapist rather than a friend or relative, you won't have to worry about guilt trips or hurting someone's feelings.
You and your therapist will not have a relationship outside the office, so your life choices won’t impact them, which allows them to listen objectively. They can hear what you say without judging, criticizing, or interrupting.
Sometimes, your therapist may assign you “homework” to complete before your next session. This homework may involve activities intended to improve your mental state or to address life challenges.
Your therapist may ask you to practice mindful breathing a few times weekly or to log your emotions in a feelings journal.
You may change your behavior in specific environments or interactions or do something that takes you outside of your comfort zone.
In your follow-up session, you and your therapist will probably talk about how it felt to complete the homework assignment, whether you became stuck or frustrated at any point, and how you think about how the exercises impacted your progress.
Finding support for life challenges
Therapy can be beneficial for many people for a wide variety of reasons, not all of which need to relate to mental health concerns. If you think you could benefit from speaking to a trained professional, consider online treatment through a platform such as BetterHelp.
Online treatment options
Online treatment can be more convenient than in-person therapy. If you are attending therapy for the first time, it may be more reassuring to experience your first session from the comfort of your home.
With online treatment, you can find a therapist who is experienced supporting individuals with mental health concerns. You can also switch providers if the first therapist you meet with isn’t the right fit for you. The freedom, flexibility, and comfort offered by online counseling could make it a beneficial resource.
The efficacy of online counseling
Research has shown that online cognitive behavioral therapy (CBT) is as effective as traditional in-person therapy when addressing mental health concerns and life challenges.
One study found that online therapy effectively treated various mental health conditions, including anxiety, depression, obsessive-compulsive disorder, post-traumatic stress disorder, and more.
Online counseling may also be a more cost-effective option for patients than other types of therapy. Online therapy could provide a helpful start if you want to learn more about how counseling can help improve your life.
Takeaway
What will happen in a therapy session?
What happens in therapy sessions depends on a few factors, including the client’s goals, individual needs, mental health concerns, and the types of therapy they use. For example, independent therapy sessions might look very different from sessions with a support group. Regardless, sessions usually involve conversations between client and therapist to address issues that affect the client’s mental health and emotional well-being.
Your first session will likely serve as an introduction where you and your therapist will get to know each other and build rapport. They’ll ask you about your background, reasons for seeking therapy, and your end goals for treatment to get a good idea for how to proceed. They’ll also likely outline the typical structure of sessions, individual and security practices, whether you can use your health insurance, and any other logistical information you’ll need.
In subsequent sessions, you and your therapist will discuss any thoughts, feelings, and challenges you’re facing. This could involve work, relationships, stress, or other concerns. Your therapist will listen actively and ask open-ended questions to collect more information and explore deeper feelings, motivations, and other issues.
Often, therapists and clients will set goals for therapy and work towards them. These might be short-term goals like managing stress better or long-term goals like improving self-esteem. At the end of the session, you and your therapist will summarize what you discussed and reflect on your impressions. You might get feedback on coping strategies or actions you can take to manage issues until the next session. Additionally, some therapists assign "homework," such as journaling or practicing certain skills between sessions. Most therapy sessions last around 45 to 60 minutes. Toward the end, the therapist may wrap up the conversation and schedule the next session.
How long does therapy last?
There isn’t a set time for therapy, treatment can range from a few sessions to years of sessions. Often, the length of therapy is proportionate to the length and severity of the types of issues presented in treatment. For example, people who have been abused, neglected, or otherwise traumatized as a child might need many years in therapy with a clinical psychologist. Similarly, people who have experienced severe trauma like combat or other violent situations might need more prolonged, intensive treatment. Some people come to therapy seeking guidance for a specific problem or to achieve a specific goal and might find they only need a few sessions.
Is therapy worth it?
Whether therapy is “worth it” or not will depend on individual experience. Some people may find that therapy dramatically improves their quality of life and their ability to function productively. For others, therapy might not be helpful or, in some cases, might do more harm than good for their mental health. The American Psychiatric Association (APA) estimates roughly 75% of people who engage in psychotherapy find it at least partially beneficial—and in many cases—psychotherapy can be just as effective as medication for treating depression, anxiety, and many other mental conditions. If you’re contemplating speaking with a mental health professional, find a therapist who will work with you and honestly answer any questions you have about the benefits of treatment.
What is the first question a therapist asks?
Usually, therapists will open by asking why you’re seeking therapy. They’ll likely ask about your expectations of therapy, if you’ve had past experiences with treatment, and if so, what were your impressions. In some cases, therapists will ask safety questions about if you are currently having or have had suicidal or homicidal thoughts in the past.
They’ll inquire about your symptoms in the first session. They’ll likely ask about your relationship with your family and other supportive people in your life. They may ask you what you think are your strengths and areas of opportunity for improvement. They may work with you to set goals and develop an action plan to achieve them.
What does therapy feel like?
Therapy feels differently between people depending on factors like what’s happening in your life, how long you’ve been attending, the subject matter you’re exploring, and more. You might feel relief, emotional exhaustion, or a sense of clarity. It’s normal to feel a mix of emotions depending on the topics discussed.
Will I cry in therapy?
It is common for people to cry in therapy, as it often involves exploring deeply personal topics that evoke strong emotions. Crying in therapy can be cathartic, helping people process and cope with difficult feelings.
How do I know if I need therapy?
Deciding if you need therapy can depend on how you're feeling and the challenges you're facing. You might consider therapy if you’ve tried coping with mental health challenges on your own, but your problems persist or worsen, your emotional struggles are affecting your relationships, work, or health, or you’re seeking a better understanding of yourself and your emotions. Here are some signs that therapy might be helpful for you:
You have persistent feelings of sadness, anxiety, or overwhelm
You have difficulty coping with stress or life changes
You have relationship struggles
You feel “stuck” or unfulfilled
You’re using harmful coping mechanisms
You struggle with low self-esteem or self-worth
You have trouble focusing
You have physical symptoms with no clear cause
You’d like to work on personal growth
You feel that you need to talk with someone objective
Can you go to therapy even if nothing is wrong?
Therapy isn’t just for severe mental health issues—it can help with a wide range of concerns. For example, some people seek counseling for personal growth, to set and achieve goals, strengthen relationships, and cultivate greater self-esteem.
What is the end goal of therapy?
The end goal of therapy can vary depending on the individual, the type of therapy, and the specific challenges being addressed. Ultimately, therapy is designed to empower you to handle life’s challenges independently. This means feeling more confident in your ability to navigate emotional and mental challenges without relying on therapy long-term. Here are some other common overarching goals:
Improved mental health and emotional well-being
Therapy aims to help you understand and manage your thoughts, emotions, and behaviors. Whether you’re experiencing anxiety, depression, stress, or other mental health challenges, the goal is to reduce the frequency and intensity of negative emotions and establish a more balanced emotional state.
Symptom relief
Mental health disorders can cause distressing symptoms that might be difficult to manage. One of the primary goals of therapy is to reduce difficult symptoms to a manageable level or eliminate them entirely, improving your ability to function day-to-day.
Greater self-awareness and insight
A fundamental goal of therapy is gaining deeper self-awareness. This means uncovering the root causes of your feelings, behaviors, and thought patterns. Therapy helps you identify how past experiences, beliefs, and relationships affect your current life and mental well-being. Eventually, through these connections, you might achieve better emotional and behavioral regulation.
Better coping strategies and problem-solving skills
Therapy equips you with practical tools to cope with stress, anxiety, and other life challenges. Your therapist may teach you relaxation techniques, cognitive restructuring, or guided visualization—all are strategies you can use to manage difficult emotions and handle situations in healthier ways.
Positive behavioral change
For some people, the goal of therapy is to adjust harmful or unwanted behaviors like procrastination, unhealthy habits, or impulsive behaviors. Through therapy, you can learn to understand the causes of negative behaviors and replace them with healthier alternatives.
Improved relationships
Improving relationships is a common goal in therapy, whether you’re working on it in individual treatment or with a marriage and family therapist. Therapy helps strengthen communication, set boundaries, and navigate conflicts in relationships. Whether it's with family, a partner, or friends, therapy often works to enhance your ability to relate to others in a healthier and more fulfilling way.
Healing from past trauma or pain
People who have experienced abuse, neglect, or other types of traumas may seek treatment to process and heal from the grief and emotional pain. The goal is to reconcile these experiences and integrate them in a way that reduces their negative impact on the individual’s present life.
Increase self-esteem
Many people who seek therapy need assistance with developing a more positive sense of self-worth. If you need help building your self-esteem, the goal of therapy might be to cultivate self-acceptance, reduce self-criticism, and build a kinder, more compassionate relationship with yourself.
Achieving goals and personal growth
For some, the goal of therapy is personal development. This might involve improving emotional intelligence, building resilience, or learning how to live a more authentic and meaningful life. Depending on your personal situation, therapy can also focus on achieving specific goals you set at the beginning of the process. These might include improving work performance, managing anger, overcoming social anxiety, or making a major life decision.
- Previous Article
- Next Article