INSIGHT INTO THERAPY
So, you’re thinking about finding a counsellor and beginning therapy? That’s a significant and courageous step—one that has the potential to bring meaningful and lasting change to your life. Seeking support is not always easy, and taking that first step often requires a great deal of strength.
I
t’s completely natural to feel uncertain or even anxious about the process. The idea of sitting with someone you’ve never met before and sharing personal, sometimes painful, experiences can be daunting. You may wonder how much to say, whether you’ll be judged, or if you’ll even know where to begin. These concerns are common, and a good therapist will understand and help you feel at ease as you navigate this new experience.
But how do you actually “do” therapy? What should you expect? While every person’s journey is unique, there are some key aspects to keep in mind. Therapy is not about having all the answers or knowing exactly what to say—it’s about exploring your thoughts and feelings in a safe and supportive environment. It’s a space where you can begin to make sense of your emotions, understand patterns in your thinking, and develop healthier ways to cope with challenges.
This insight comes not just from a therapist’s perspective but also from someone who has spent years engaging in therapy themselves. It is a process of self-discovery, healing, and growth, and while it may feel unfamiliar or even uncomfortable at first, it can ultimately be one of the most rewarding journeys you take.
First time in therapy?
Relax, You Are OK
Taking the step to start therapy can feel like a big deal, and it’s completely natural to feel nervous, uncertain, or even a little overwhelmed. But let’s be clear about something—there is absolutely nothing wrong with you. You are not broken, and you are certainly not a failure to seek help. Deciding to reach out for support is an incredibly brave and self-aware choice, one that shows strength rather than weakness.
Many people worry about what it means to go to therapy. They fear that it’s a sign they’ve “failed” in some way or that they should be able to handle everything on their own. But the truth is, life can be challenging, and no one is expected to go through it without support. We all have times when we struggle, and recognising that you need help is a sign of wisdom, not weakness.
Think of it this way: if you broke your arm, you wouldn’t ignore it and hope it healed on its own. You’d go to a hospital, see a trained professional, and get the right care to help it heal properly. The same principle applies to your emotional and mental well-being. If you’re feeling overwhelmed, anxious, lost, or just struggling to cope, seeing a therapist or counsellor is a logical and healthy step to take. They are trained to support you, to listen without judgment, and to help you make sense of what you’re going through.
It’s easy to fall into the trap of thinking that asking for help is a sign of weakness, but the reality is the complete opposite. It takes real courage to acknowledge when something isn’t right and take action to change it. Facing your emotions, being vulnerable, and working through challenges is not an easy thing to do—it requires strength, commitment, and a willingness to grow.
So take a deep breath and remind yourself that you are exactly where you need to be. Therapy isn’t about fixing something that’s broken—it’s about understanding yourself better, learning new ways to navigate life’s difficulties, and giving yourself the care and support you deserve. You are not alone in this, and you are taking a positive and powerful step towards a healthier, happier future.
You’re not going to shock me in our sessions.
Whatever You Bring Is OK
When you step into a counselling session, know that whatever you bring—your thoughts, feelings, fears, experiences—is completely OK.
You don’t have to filter yourself or worry about being judged. Chances are, I have heard something similar before, or I may have even experienced something like it myself. No matter how complicated, messy, or overwhelming things might feel, this is a space where you can bring your full self without fear of criticism.
Human beings are incredibly complex, and everything we do—every thought we have, every decision we make—makes sense on some level. Our behaviours, even the ones we struggle with or don’t fully understand, often stem from something deeper: past experiences, learned patterns, or the ways we’ve tried to protect ourselves from pain.
Part of therapy is about uncovering those layers, making sense of them, and deciding what is truly serving you and what might be holding you back.
That doesn’t mean I will always agree with your behaviour, but my role is never to judge or criticise.
My role is to help you explore why you do what you do, how your choices are impacting your life, and whether they are leading you toward the kind of life you want to live. Together, we will work to understand your experiences with compassion, not shame, and to find ways that align more closely with your values, goals, and sense of self.
Therapy isn’t about being told what’s right or wrong; it’s about creating space for growth, reflection, and self-discovery. You deserve to be heard, understood, and supported on your journey toward a richer, more fulfilling life.
Take your time.
Take Your Time – This Is Your Space
There’s no rush. You can take your time in telling me about yourself, sharing your story at a pace that feels right for you. Our sessions are all about you—your thoughts, your feelings, your experiences. This is your space, a safe and supportive environment where you can explore what’s on your mind without pressure or expectation.
There is no need to dive straight into your deepest, most private thoughts and emotions, especially in the early sessions. Therapy is not about forcing yourself to relive painful experiences before you’re ready. It’s about feeling safe, heard, and understood.
Some people find it easy to open up quickly, while others need time to build trust before sharing more personal or difficult feelings. Both approaches are completely valid. You are in control of what you share and when you share it.
One of the most important aspects of therapy is the relationship we build together. Trust takes time, and it’s important that you feel comfortable before discussing the things that matter most to you.
While I am here to support and guide you, taking responsibility for your well-being is essential. This means recognising what feels safe for you to talk about, setting your boundaries, and allowing yourself the space to process your emotions in a way that feels manageable.
Therapy is not about rushing to solutions—it’s about creating a space where you feel free to be yourself, at your own pace. There is no "right" way to do this, only what feels right for you. And when you’re ready, I will be here to listen.
Take part – It’s your session
Therapy Is a Partnership—Your Effort Shapes the Outcome
Therapy is a collaborative process. It’s not something that is "done to you" but something we do together. My role is to guide, support, and challenge you in ways that help you move towards what is truly important to you. But for real change to happen, your involvement is key.
If you come to therapy hoping that simply showing up will be enough, or expecting me to magically know what you need without your input, then progress will be limited. I don’t have a magic wand, and I can’t read minds.
What I can do is help you explore what’s going on, offer new perspectives, and support you in finding ways to move forward—but only if you’re willing to engage in the process.
The people who benefit most from therapy are those who take an active role in their own healing. This doesn’t mean you have to have everything figured out or know exactly what to say—it’s completely normal to feel unsure at times.
What matters is that you are open to exploring, reflecting, and, most importantly, doing the work between sessions. Change doesn’t just happen in the therapy room; it happens in the way you apply what we discuss to your everyday life.
Your progress depends on your willingness to be honest with yourself, to sit with discomfort when needed, and to take small but meaningful steps toward the life you want.
"Therapy is not about perfection—it’s about effort, self-awareness, and growth. And the more you put into the process, the more you will get out of it".
Give it time
Therapy Is an Investment—Real Change Takes Time
Choosing to start therapy is an investment in yourself—an investment of time, energy, and money. Like any meaningful change in life, progress doesn’t happen overnight. If you’ve been struggling with anxiety, relationship difficulties, or deeply ingrained patterns of thinking and behaving, it’s important to recognise that these things didn’t develop overnight.
They have likely been shaped over many years, perhaps even a lifetime. With that in mind, it’s unrealistic to expect that a couple of hours in therapy will suddenly undo everything and create instant transformation.
That being said, meaningful change doesn’t have to take years. Research suggests that, on average, noticeable progress occurs within about twelve sessions. However, therapy isn’t a one-size-fits-all process—everyone’s journey is different.
Some people may feel significant shifts in just a few sessions, while others may need longer to truly work through what’s brought them here. It all depends on what you’re bringing into therapy and, just as importantly, how engaged and committed you are to the process.
The real work of therapy happens not just in our sessions, but in how you apply what we discuss to your daily life. Reflection, self-awareness, and making small but meaningful changes outside of therapy are what truly lead to long-term growth.
If you are willing to actively engage, explore, and take steps forward, you will get far more out of the process than if you simply show up expecting change to happen on its own.
To give therapy a fair chance, I encourage you to commit to at least six sessions before evaluating whether it’s moving in the direction you want.
This allows time for trust to develop, for patterns to emerge, and for you to start experiencing the benefits. Change is possible—but like any valuable investment, it requires patience, commitment, and a willingness to engage with the process.
Turn up regularly
Consistency Matters—Commit to Yourself
Therapy is most effective when it happens regularly, especially in the beginning. Weekly sessions provide the momentum needed to build trust, explore your thoughts and emotions in depth, and make meaningful progress.
Spacing sessions too far apart can slow things down considerably, making it harder to develop a therapeutic relationship and maintain the insights gained from previous conversations. Change requires continuity, and consistency is key.
Committing to therapy is ultimately committing yourself. It’s an acknowledgement that your well-being, growth, and healing are worth the time, effort, and financial investment. If you hesitate to prioritise your mental and emotional health, ask yourself—would you treat a physical health concern with the same hesitation?
If something was hurting you physically, you’d likely seek treatment without question. Your mind deserves the same care.
Equally important is showing up—not just physically, but mentally and emotionally. Make your sessions a priority. Keep your appointments, not as an obligation to your therapist, but as a promise to yourself.
Therapy is a space designed for you, for your growth, your healing, and your self-understanding. Taking therapy seriously means taking yourself seriously.
This is your journey, and the more you put into it, the more you will get out of it. Change doesn’t happen overnight, but by committing to the process with consistency and intention, you are actively creating the future you want for yourself.
An amazing experience
The Transformative Power of Therapy
I truly love being in therapy—it’s an experience that I find both deeply enlightening and rewarding. It has been, without a doubt, one of the most transformative aspects of my life.
Through therapy, I’ve had the opportunity to explore my own anxieties, relationships, and personal struggles. In fact, it was through my own therapeutic journey that I discovered my passion for becoming a therapist myself. The insights, healing, and self-awareness I gained through therapy have been invaluable, shaping not only my personal life but also my professional path.
That said, therapy isn’t always easy. It’s important to recognise that it can stir up difficult emotions, challenging thoughts, and sometimes painful memories. These moments may feel unsettling, and it’s natural to feel resistance or discomfort as you confront parts of yourself you may have long avoided.
In many ways, therapy can feel like wading through a swamp—mucky, heavy, and at times exhausting—before reaching the clarity and peace that lie beyond.
But, like the journey through the swamp, the destination is worth every step. The process may be uncomfortable at times, but what awaits on the other side is transformation. It’s through facing and understanding these challenging emotions that we ultimately find the freedom to live more fully, with greater awareness and purpose.
Therapy is not just about alleviating discomfort—it’s about growth. It’s about facing the parts of ourselves that may have been hidden or repressed and learning how to heal and evolve. The beauty that emerges from this process is profound. Just as climbing a mountain offers a breathtaking view, the journey through therapy leads to a richer, more fulfilling life. The effort is undeniably worth it.
Work with us
Our website www.wellbeingpractice.co.uk can offer you more information and insight into counselling support for You.
To book an assessment session of your needs where you can explore if therapy could work for you, by building your understanding and trust in the people and the process, click the button below:
Comments