What to Expect in Therapy?
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When deciding whether to engage the services of a therapist, it’s common to have questions and concerns. You might wonder what a first therapy section looks like, or you could be worried that you don’t know what to talk about in therapy. It’s completely normal to have these thoughts and feelings, but once you take that first step, you’ll start to reap the benefits of therapy.
In the first therapy session, you can expect your therapist to ask questions about why you’ve chosen to take part in the sessions, and they’ll ask questions about your life and experiences with your family and friends. They’ll listen without judgement and get to know who you are as a person and help you to determine the goals you want to achieve by attending therapy sessions. You don’t need to worry about not knowing what to talk about in the sessions, as the questions will help drive the conversation between you and your therapist.
A first therapy session can be a good chance to meet a therapist and see if you feel comfortable opening up to them about things you might not have spoken to your friends and family about. You can use your introductory session to determine whether their therapeutic approach is right for you and if they will be able to meet your needs.
You might also feel nervous about how you’ll feel after your first and any subsequent therapy sessions. You might rediscover traumatic memories you’ve subconsciously and unintentionally buried or gain a new perspective of something that happened in your past. It can be scary to confront negative emotions, but it’s necessary if you want to be able to live less in the past, more in the present, and give yourself a shot at a better future.
If you cry or feel frustrated during a session, you might feel cathartic after releasing the emotions you’ve been bottling up for a while. You could feel energised if you’ve got new goals to work towards or a sense that you have a brighter future ahead of you. You might also feel unsure of whether continuing therapy is the right step for you. Therapy can be a rollercoaster of emotions, and everyone has a different experience.
What Does a Therapist Do?
A therapist is a trained professional who is qualified to help people by providing them with a space to talk about their thoughts and emotions without judgement. The therapist’s office is a place where you can cry, shout, or simply reflect quietly without fear of embarrassment. Unless you express a strong desire to hurt yourself or somebody else, your conversations with the therapist will remain confidential.
Talking with a therapist can help you and them to identify and change harmful thoughts that are having a negative effect on your behaviours and emotions. The therapist will be able to offer guidance on how to develop healthier coping mechanisms and techniques to manage those thoughts.
Therapists can support people with addictions, phobias, eating disorders, anxiety, depression, and mental health conditions that could cause sufferers to hurt themselves or others, such as anger management issues, schizophrenia, and bipolar disorders.
Your doctor may prescribe therapy alongside medication if they think you need it. They might help you to get onto the waiting list for government- or charity-funded sessions or suggest that you see someone privately if you can afford to do so.
Therapy can be conducted individually, with a romantic partner, or in a group setting.
A therapist regularly checks in with a supervisor who is usually a colleague and also an experienced therapist. The therapist needs to do this for the benefit of his or her own mental health because they will be able to support you better, and it also means that a someone who isn’t part of your sessions can check that your therapist’s way of supporting you is an ethical and appropriate approach.
I Don’t Know What to Talk About in Therapy
After your first session, you might wonder what to expect from therapy and what to talk about with your therapist going forward. There’s no right or wrong answer. You don’t have to prepare anything in advance. After all, life should be lived in the present more than in the past or future, and your sessions are designed to show you how to express yourself in the moment.
Your therapist might ask you how you’ve been feeling since you last met with them and how that’s affecting your current state of mind and mood. You may not have had anything major happen in the last week between sessions that could affect you negatively, but you can talk about everything from the mundane to the positive. The sky is the limit!
You can even talk about any concerns or discomfort you have revolving around the therapy sessions. Maybe you felt uncomfortable about something your therapist said. Maybe you’ve felt less ease when opening up to your therapist in more recent sessions than you did at the beginning. You can tell your therapist these things without fear of offending them. They’ve received training to deal with feelings of frustration, embarrassment, and even anger that could be directed towards them in sessions. They can help you to understand your relationship with them, and it can give you new perspectives about your relationships with your family, friends, and colleagues.
How do I know if therapy is working?
You can only start therapy when you are ready for it. Nobody can force you to do the sessions and speak with a therapist. Therapy is a very personal and life-changing experience, and the decision to undertake it is a very personal choice.
Once you know what a first therapy session looks like and you choose to attend more, this indicates that you are committed to making the therapy work.
Positive signs that therapy is working could include:
Feeling respected by the therapist.
You feel more at ease as time goes on.
You’re able to manage your feelings better and reduce the negative ones.
You have experienced improved and healthier relationships with people.
You’ve cut toxic people out of your life with little to no guilt.
You’re able to set boundaries.
You regularly practice self-care and mindfulness.
You’re open to accepting more fun in your life.
You live in the moment instead of focusing too much on the past or future.
People are noticing that you’re happier, calmer, and more confident.
If you’ve attended a number of sessions but you feel judged by your therapist and don’t feel any of these positive changes, there are a few steps that you could take, including:
Speaking to your therapist to develop a more suitable course of treatment.
Taking a short break from therapy to process the experience and seeing what happens when you’re ready to return.
Try an alternative therapist. You should feel comfortable around your therapist, and you have every right to change therapists’ guilt-free if the relationship doesn’t work for you. Therapists are used to people leaving them, and they’ll be happy that you took a chance on them and gave them the opportunity to try to help you, even if it doesn’t work out in the long run.
Seek support from a peer-support group, friends, or family.
For more information, feel free to reach out to us here at The Grove Counselling. Our team of expert counsellors in Melbourne is here to help and are trained to assist with a wide range of needs.