Starting Therapy
Are you wondering if therapy is right for you? Curious about what to expect in a therapy session? or Looking to address some therapy fears you might have?
Taking the first step toward seeking support can be both empowering and daunting, and we're here to provide you with guidance and information to help you make informed decisions about your mental and emotional well-being.
It’s a confusing decision to make, we hope that our answers and myth-busting tidbits offer you some insight into the world of therapy.
Starting Therapy
Are you considering therapy but feeling worried or nervous?
You're not alone. Taking the first step toward seeking support can be both amazing and scary. This Starting Therapy page will help guide you through this journey of deciding whether therapy is the right step for you.
We will first go over the common questions people ask about therapy when they reach out or book a free consultation. We get these questions so often that we know there are lots of people out there asking themselves these questions but are worried about reaching out.
Then we’ll address some of the common fears people experience when thinking about starting therapy.
We’ll finish with the common myths about therapy. Do you feel like therapy is for ‘weak’ people or only for those with lots of money? We’ll try to debunk some of these ideas and give you a peak into what it’s like to go to therapy.
Questions About Therapy
1. Will therapy help me?
This is a common question, and the answer varies from person to person. Therapy provides a safe and supportive environment where you can explore your thoughts, feelings, and experiences with a trained professional. It can help you gain insight into yourself, develop coping strategies, improve relationships, and work through challenges. While therapy isn't a one-size-fits-all solution, many individuals find it to be an important part of their personal growth and emotional well-being journey.
One thing is for certain if you’re asking yourself ‘Will therapy help me?’, there’s simply no way to know what the outcome will be for you until you give it a try.
2. Can therapy make things worse?
Therapy is designed to support your mental and emotional health, but it's important to acknowledge that the process can sometimes be difficult. As you explore difficult emotions or confront past traumas, you may experience temporary discomfort or stronger emotions. However, a skilled therapist will work with you to make sure you feel supported and safe throughout the process.
Often we avoid a lot of our bigger and harder emotions in our daily lives just to get by, but your approach in therapy will be different. That’s the point.
While therapy may stir up difficult feelings at first, many clients find that it often leads to greater self-awareness, more resilience, and overall well-being.
3. What kind of therapy is right for me?
You really don’t have to know the answer to this before starting therapy. There are lots of therapeutic approaches, and the right one for you depends on your individual needs, preferences, and goals. Some common types of therapy include cognitive-behavioural therapy (CBT), emotion-focused therapy, mindfulness-based therapy, ADHD therapy and more. During your first few sessions, your therapist will work with you to figure out your concerns and determine which approach is best suited to address them. Rarely does someone just use one approach with their client, each journey of therapy is as unique as the client.
You may also have the opportunity to explore different techniques and modalities to find what suits you best.
4. What happens in a therapy appointment?
Therapy appointments typically involve confidential conversations between you and your therapist.
During these sessions, you'll have the opportunity to discuss your thoughts, feelings, and experiences in a supportive and nonjudgmental environment. Your therapist may ask questions to help you explore your concerns more deeply, offer insights and feedback, and teach you coping strategies or skills to manage your emotions more effectively.
Each session will look different based on what is going on for you, or what you want to work on. You never have to come to therapy with a specific topic in mind, the conversation between you and your therapist will usually guide the session. No pressure, just show up as you are.
Over time, you'll work with your therapist to set goals and track your progress toward greater well-being.
5. How long until I start to feel better?
The timeline for therapy varies depending on the nature of your concerns, your level of engagement, and other factors. Some individuals experience relief and improvement after just a few sessions, while others may require longer-term support to achieve their goals. It's important to approach therapy with patience and commitment, recognizing that healing is a gradual process. Your therapist will work with you to establish realistic expectations and milestones for progress, making sure that you feel supported and empowered throughout your journey toward greater well-being.
Often, the effort that you put in will guide the result. If you are committed and eager to work on specific issues and make progress in therapy, then you’ll have much more success in therapy.
Common Fears About Therapy
Many people have fears or concerns about starting therapy, which can sometimes act as barriers to seeking help. Some common fears people may have about therapy include:
1. Fear of being judged: There's often a worry that the therapist will judge them for their thoughts, feelings, or past actions. This fear can stem from feelings of shame or embarrassment about talking about personal issues with a stranger.
~ Therapists are not strangers really, they’re professionals who have dedicated their careers to supporting people through their darkest times. Likely, if you’ve thought something, felt something or done something then they’ve already witnessed it.
2. Fear of vulnerability: Opening up to someone about deeply personal matters can feel exposing and vulnerable. Some people fear that they'll be perceived as weak or broken if they share their innermost thoughts and feelings.
~ Therapists cherish the ability to see what’s beyond the surface. They know you are deep and thoughtful which is why your story and your concerns will be met with curiosity, compassion and care.
3. Fear of the unknown: If someone has never been to therapy before, they may have misconceptions about what the process entails. This fear can include concerns about not knowing what to expect during sessions or whether therapy will actually be helpful.
~ This is a common fear and one that can only be confronted by starting therapy. You’ll have a free consultation where you can ask questions about the therapy process and decide if this is the right step for you.
4. Fear of change: Therapy often involves exploring difficult emotions and making changes in behaviour or thinking patterns. For some people, the idea of change can be scary, even if they recognize that it's needed for growth and healing.
~ Change is very uncomfortable but it is the only way we can grow and evolve in our lives.
5. Fear of losing control: Therapy needs a certain level of surrender and openness to the process, which can feel scary for people who are used to being in control of their emotions and lives.
~ You will still be in control in therapy. Yes, you’ll be talking to someone who has different perspectives and ideas but it’s up to you to decide what works for you and what doesn’t. If something feels too fast, you’ll slow down. If something feels too scary, you’ll return to it at a better time. You’re the driver of this process, period.
6. Fear of the therapeutic relationship: Building trust with a therapist takes time, and some people may fear that they won't be able to connect with or trust their therapist. This fear can be made worse if someone has had bad experiences with other therapists, authority figures or caregivers in the past.
~ There is wonderful healing that can happen in these relationships because of these fears. If this is something you worry about, then your therapist will be extra careful and check in with you about how you’re feeling about the relationship. Your comfort is what matters and these things can be rushed or forced, we know this.
7. Fear of confronting painful emotions: Many individuals avoid therapy because they fear confronting painful or traumatic experiences from their past. It can be easier to suppress these emotions than to face them head-on.
~ Easier for a short period, yes…easier for the rest of your life, unlikely. Worrisome thoughts and feelings don’t just disappear because we look away, they tend to come back in new and awful ways. In therapy, you’ll learn how to address these hard feelings and thoughts in smaller bites and safer ways.
8. Fear of dependency: Some people worry that they'll become dependent on their therapist for emotional support. They want to be able to solve their issues on their own without any help, and it can feel unsettling to rely on someone else.
~ In reality, therapy offers you the support to trust in your innate skills and strengths, and to know that turning to other people is a sign of community and not weakness. You’ll be more confident about relying on and depending on yourself because you’ll have new skills and know how to use them.
9. Fear of stigma: Despite growing awareness and acceptance of mental health issues, there's still a stigma attached to seeking therapy for some people. They may fear being labelled as "crazy" or "weak" by others if they admit to needing help.
~ Privacy and Confidentiality are the cornerstones of therapy. The fact that you’re even attending therapy will be kept confidential. It’s up to you how much you want to share with your community, we’re here to help you process this fear in culturally competent ways.
10. Fear of the financial cost: Therapy can be expensive, especially if it's not covered by insurance. Fear of the financial burden of therapy can prevent some individuals from seeking help, even if they recognize its potential benefits.
~ Half of all employed Canadians feel that their mental health concerns prevent them from changing or advancing in their careers. Mental health concerns are the 2nd most common reason people seek Employment Insurance (EI). These statistics make it clear that our mental health prevents us from reaching our full potential and results in big losses to our potential income. This is hard to directly see, but it’s a very real way that therapy can positively impact your financial reality.
All of these therapy fears are normal and make sense, but it's important to remember that therapy is a safe and confidential space where you can explore these concerns with a trained professional. A skilled therapist will work with you to address your fears and create a supportive environment for your healing journey.
Myths About Therapy
There are many myths about therapy!
These are beliefs or ideas that lots of people think are true, but simply aren’t.
Have you heard any of these therapy myths below? Or, do you believe that one of these is true? Well, you’re not alone in that belief, so we’re hoping to dispel some of the most common ones we hear in our Free Consultation Appointments.
Therapy is only for people with serious mental illness
This is a myth that’s been around for a long time and it can prevent many people from seeking therapy. Maybe your experience of therapy comes from shows or movies (rarely done well) where these stories are exaggerated and only the most extreme cases are shown. I wouldn’t want to be in the same category as many of these characters, but it’s mostly bogus.
Therapy is beneficial for individuals dealing with a wide range of issues, from everyday stress and relationship problems to more serious mental health conditions. Maybe it’s a pattern of thinking or feeling that’s hard for you to understand and change, or you need help navigating changes in your life. It's a valuable tool for anyone looking to improve their emotional well-being and quality of life.
Therapists have all the answers
How awesome would that be??
In reality, therapists are trained professionals who can offer guidance and support, but they don't have all the answers. Therapy is a collaborative process, and the client plays an active role in their healing journey. Therapists work with clients to explore their concerns, develop coping strategies, and find solutions that work best for them. They’re not experts so much as guides, and your effort and openness in therapy will determine how well it goes.
Therapy is only for talking about problems
While therapy does involve discussing challenges and problems, it's also a space for personal growth, self-discovery, and positive change. Therapists help clients build on their strengths, develop new skills, and work toward their goals, not just dwell on their difficulties.
Often people come to therapy during stable times in their lives because they want to make bigger changes, evolve or level-up in their lives. It’s a powerful process to take things from good to great, or great to fantastic.
Therapy is a quick fix
Therapy is a process, not a quick fix.
While some people may experience relief or improvement after just a few sessions, others may require longer-term support to achieve their goals. Healing takes time, and progress in therapy is often gradual and nonlinear.
The amount of time and energy you put into the process will determine how it goes for you. You have to decide if you’re ready to commit to the sessions and to the work that might need to be done outside of sessions. Sometimes this is actual homework (usually in CBT), other times it’s bringing self-awareness to your life, being curious about your patterns and bringing new insights and information to future sessions.
Therapy is only for talking about childhood
While childhood experiences can definitely impact our lives and relationships, therapy is not solely focused on the past. Therapists work with clients to address present concerns and challenges, as well as explore how past experiences may be influencing their thoughts, feelings, and behaviours.
If you’re not interested in doing a deep dive into your childhood, then you won’t do that. Your therapist will guide the sessions based on your goals and needs. They may suggest looking at something more deeply or with curiosity, but if it doesn’t work for you, then you won’t be forced to do it.
Therapy is meant to support you in your goals, which is why the process is always unique to each client.
Find Support at Access Therapy
If you’re curious about starting therapy or you still have more questions, please reach out. We know that this process can be confusing and that’s why we have a dedicated Client Care Lead to offer you support and answer your questions.