What is Therapy Like?
Whether you are new to therapy, or starting therapy again with a new provider, many people feel nervous, anxious or unprepared for an initial appointment. Many people unfamiliar with therapy in general also feel unprepared for what to expect in weekly or biweekly sessions. What does a session look like and what happens in an appointment?
Therapists vary widely in their individual approach and style, however there are some common themes to expect:
Initial Assessment or Consultation: In your first session, your therapist will likely ask you about your reasons for seeking therapy, your personal history, and what you hope to achieve from therapy. This helps them understand your situation and begin to form a plan for treatment. My personal approach is to explore who you are as a person; your interests, hobbies, job and what you are hoping to work on in therapy. In couples therapy sessions, I am interested in how the couple met, common disagreements in the relationship and how you spend quality time together.
Building a Relationship: Therapy is a collaborative process, and a strong therapeutic relationship is key. Your therapist will work to create a safe and trusting environment where you feel comfortable discussing sensitive topics. I typically ask to clients only share what they are comfortable sharing as we are just meeting. As we get to know each other more, meet more frequently and you begin feel comfortable and cared for, you can share more information!
Exploration and Reflection: Much of therapy involves exploring your thoughts, feelings, and behaviors. Your therapist may ask open-ended questions to help you gain insights into yourself and your situation. Typically, initial sessions may not dive deep into exploring themes, patterns and beliefs around presenting concerns unless the client is already aware of how these thoughts, feelings and behaviors are impacting them specifically. As you work through therapy and meet more often with your therapist, sessions will dig deeper into the presenting concerns.
Learning Coping Strategies: Depending on your needs, your therapist may teach you specific coping skills or techniques to manage stress, anxiety, depression, or other challenges you're facing. Recommendations for coping skills, mindfulness, resource sharing, and media recommendations are common. Practicing coping skills in therapy can be helpful to apply those strategies in your daily life. Therapists typically discuss self-care strategies and ways you are being mindful of taking care of your physical, mental and emotional well-being.
Feedback and Guidance: Therapy often involves receiving feedback from your therapist, who can provide a different perspective and help you see things in new ways. They may also offer guidance on how to make changes in your life. My personal approach is to respect client autonomy and your ability to know what is best for you. I will not “make” a decision for you, but support you in assessing what changes you can realistically make and how to create a plan to achieve your goals.
Emotional Expression: Therapy provides a safe space to express emotions freely, which can be validating and cathartic. Your therapist will support you in processing and understanding your feelings. Expressing emotions can be challenging and I strive to create a safe, comfortable and accepting space where you feel supported in sharing emotions, reflecting on how you feel about situations and validating your experience. It is not uncommon for therapists to show emotion, empathy, and comfort you as you reflect on difficult emotions. Each therapists individual style, approach to therapy and theoretical orientation differs in how therapists display emotion and comfort clients in emotional vulnerability. A therapist should not do anything that makes you feel uncomfortable or ushes your boundaries, whether that be through pushing you to show emotion, or breaking personal/physical boundaries.
Homework or Practice: Outside of sessions, you might be encouraged to practice skills or techniques discussed in therapy. This can help reinforce learning and promote progress. I do not typically assign therapy homework in the first several sessions but support clients in organically identifying task to work on until the next session. Therapy homework may include media recommendations, resource reviews, sending resources to review, strategies to address stressful tasks and practicing self care or coping skills.
Reviewing Progress: Periodically, you and your therapist will review your progress toward your goals. This allows you to assess what's working well and make adjustments as needed. Progress reviews includes deciding on the most effective frequency of therapy.
Reviewing Confidentiality: Confidentiality means that your therapist cannot disclose anything you discuss in therapy unless there is a legal exception such as a harm to self or others, or if harm involves a minor. Confidentiality allows you to feel comfortable and safe in sharing openly with your therapists. Therapists should review limits to confidentiality in intake paperwork and you should feel comfortable asking for clarification if needed.
Remember, therapy is a personal experience, and the specifics of each session will depend on your unique circumstances and therapeutic approach. It's important to communicate openly with your therapist about your expectations and any concerns you have along the way. Therapy should be a space where you feel you can be your authentic self and feel accepted by the therapist. Your session is an hour entirely for you to reflect on what is and is not working in your relationships, and life and gain skills to improve those areas.
“PA Counseling Coop is a worker-cooperative therapy practice that is owned collectively by the providers themselves. We provide individual, family, and couple’s counseling along with life coaching services. Schedule your first appointment today!”
