If you’ve got a few butterflies before your first therapy session, don’t worry– you’re in the right place.

More and more people are starting to explore therapy, which means there are many others just like you looking for how to start their first session and lead a successful life with therapy by their side.

You’re probably not just looking for a guide on how to answer “what brings you to therapy,” but a place to help you navigate your first few weeks in therapy.

Starting therapy is usually the hardest part of going to therapy, so if you’re here to explore options, then you’re already well on your way. Here’s what you need to know about starting therapy for the first time.

What You Need to Know About Starting Therapy

Find the Right Therapist

One of the crucial first steps in how to start therapy to begin with is finding the right therapist for you. Consider the following when looking around:

Specialization and credentials: Different therapists have expertise in various areas, like anxiety, depression, trauma, or relationship issues. If you're dealing with anxiety, you might want to seek out a therapist with experience in cognitive-behavioural therapy (CBT), or if you're seeking support for issues related to gender identity or sexual orientation, a therapist with training in queer therapy may be a better fit.

If you’re not familiar with the terminology, feel free to head over to the Specialties part of our Access Therapy website to read through some of them!

Compatibility: You'll be sharing your thoughts and emotions with this person, and it’s okay to take time to consider whether you feel truly connected with the therapist during your initial consultations. Trust your instincts; it's perfectly acceptable to seek out another therapist if the fit doesn't feel right.

Find the Right Therapy Approach

Once you've narrowed down potential therapists, it's time to consider the therapy approach that aligns best with your goals and preferences. Therapy comes in many forms, and understanding your options could make it easier for you to find help faster.

Here are some common therapy approaches:

Cognitive-behavioural Therapy (CBT) focuses on identifying and changing negative thought patterns and behaviours and is helpful for things like anxiety, depression, and stress management.

Emotion Focused Therapy (EFT) concentrates on improving emotional connections within relationships, particularly for things like relationship challenges or knowing how to feel your feelings.

Anger Management Therapy helps those who have difficulty controlling their anger, whether in postpartum, parenting rage, or something else, all in a non-judgmental environment.

This is certainly not an exhaustive list, so doing some further research is a great way to learn about your options.

Set Realistic Expectations

Therapy isn’t a quick fix, but rather a process of self-discovery and personal growth. Understand that therapy isn’t a one-time event, but an ongoing practice; it’s perfectly normal to not see significant progress for a while.

You also might be asked about expectation-setting in your therapy session, or you might want to set your own goals for therapy. Whether it’s reducing anxiety, improving communication in relationships, or gaining insight into your thoughts and behaviours, your therapist should work with you to set realistic objectives.

By this point, you should be able to answer the question “How do I start therapy?” and so on, find yourself scheduled for your first appointment!

How to Answer “What Brings You to Therapy?”

Now that you have your first appointment scheduled, you’ll probably need to know how to answer “What brings you to therapy?” If you feel like you’re drawing a blank when thinking about it now, here are some ways to get started:

Discuss Your Goals

One of the most important aspects of starting therapy is having a clear understanding of your goals. While it's perfectly acceptable to enter therapy without specific objectives, defining what you hope to achieve can greatly enhance the therapeutic process for you.

Think about things like:

• Short-term and long-term goals: Short-term goals may involve immediate challenges or symptoms you want to address, like managing anxiety or improving sleep quality, while long-term goals could encompass broader life changes, like developing healthier relationships or enhancing self-esteem.

• Being specific with your goals. Instead of saying, "I want to feel better," you might say, "I want to reduce my anxiety and have the tools to manage it when it arises." Specific goals provide you and your therapist with a clear direction and measurable outcomes.

• Prioritizing your goals: If you have multiple goals in mind, identify which objectives are most pressing or impactful on your overall well-being. (If you feel like you can’t do this by yourself, you may be able to ask your therapist to help you.)

Talk About Your Struggles

In therapy, addressing your struggles, challenges, fears, and anxieties are essential for making progress.

Unlike talking to a friend or family member, a good therapist offers a safe space to openly discuss your struggles, offering support guidance, and non-judgmental listening all in a professional setting. The more honest you are, the more your therapist can tailor their approach to your specific needs.

Doing this can also help explore things like root causes and underlying triggers in your life, giving you both a deeper understanding of interventions and strategies for coping.

Establish Your Boundaries

Boundaries in therapy help define the therapeutic space and clarify expectations. They ensure that you feel comfortable and safe during your sessions.

It's perfectly acceptable to discuss and establish boundaries with your therapist during your first session, and your therapist should respect your wishes and work with you to create a therapeutic plan that aligns with your comfort level.

As therapy progresses, you may find that your boundaries evolve or expand, which is a natural part of the therapeutic journey. Be willing to communicate any changes or adjustments in your boundaries with your therapist to ensure you both remain clear.

With this in mind, you’ll not only know how to answer “what brings you to therapy?”, but how to start your session off on the right foot.

Additional Tips for Therapy

Be Honest and Open

When it comes to therapy, honesty is truly the best policy. Open communication builds trust and a strong therapeutic connection.

Your therapist is there to support you without judgment, and being truthful about your thoughts, feelings, and experiences allows them to provide the most effective help.

Honesty will also help your therapist to understand your unique challenges and tailor their approach accordingly. If you withhold information or sugarcoat your feelings, you might not receive the targeted support you need.

Be Patient With Yourself and the Process

Personal growth and healing take time, and lasting change and personal growth don't happen overnight. 

Therapy often involves deep introspection and exploration of long-standing issues, and it’s common to face challenging moments along the way as you confront difficult emotions and experiences.

And while it's important to have long-term goals, don't forget to celebrate the small victories along the way. Recognizing your progress, no matter how minor it may seem, can be incredibly motivating and affirming.

Give it a Chance– Be Consistent.

Many patients feel unsure or hesitant during the early stages of therapy, which is why it’s super important to give it a chance and commit to regular sessions.

Consistency allows you to track your progress more effectively. Over time, you'll be able to look back and see the positive changes you've made and the obstacles you've overcome, knowing that it came with a big feat: showing up every session with an open mind.

Hopefully, by this point, you not only know where to start with therapy, but how to answer “what brings you to therapy,” and where to go from here.

If you’re looking for in-person therapy in Hamilton, Ontario, or virtual therapy in Ontario, take advantage of our free consultation to learn more about your therapy options!