What Happens in Therapy? A Step-By-Step Guide for New Clients
Starting therapy can feel intimidating—especially if you’ve never been before. You might wonder: What will I have to talk about? Will the therapist judge me? What if I cry—or worse, don’t know what to say at all?
These are completely normal concerns. In this post, we’ll walk you through what to expect in a typical therapy process, so you can feel informed, prepared, and empowered.
Step 1: Making the First Appointment
The process often begins with a phone call or online booking. During this initial contact, you’ll usually:
Share some basic information (name, age, concerns).
Get matched with a therapist suited to your needs.
Ask logistical questions (fees, availability, telehealth options).
Some clinics (like ours) also offer free 10–15-minute phone consultations, this process is a great way in determining the right fit and match with your therapist. Do not worry if you don’t find your match right away, the hardest step in this process is making initial contact!
Tip: Don’t hesitate to ask questions about the therapist’s style or experience. A good fit is crucial for therapy to be effective.
Step 2: Your First Session (The Intake)
The first session is often called an "intake" or assessment session. Here's what typically happens:
Your therapist will ask about your current challenges, goals, and relevant history (family, medical, social).
You’ll go over confidentiality and informed consent.
You’ll begin building a rapport with your therapist.
It’s okay to feel nervous or unsure. You don’t have to tell your whole life story in one go—just start where you are.
Step 3: Setting Goals
Together, you and your therapist will identify what you'd like to work on. This may include:
Reducing anxiety or panic attacks
Healing from past trauma
Improving relationships or boundaries
Boosting self-esteem
Learning new coping skills
Setting goals can be a daunting task at first, some people do not know what they want to focus on right away and that is ok! It is a collaborative and flexible process between you and your therapist.
Step 4: Ongoing Sessions
Therapy is a process, not a quick fix. In your regular sessions, you may:
Explore thoughts and emotions
Identify unhelpful patterns
Learn strategies (like grounding, mindfulness, CBT techniques)
Reflect on progress and setbacks
Sessions usually last 50 minutes and occur weekly or bi-weekly, depending on your plan. Remember, therapy is a collaborative process—you bring your lived experience, and your therapist brings tools and support.
Step 5: Progress and Maintenance
As therapy continues, you’ll start noticing:
Shifts in thinking or behavior
Better self-awareness
Increased emotional resilience
Improved communication and boundaries
Eventually, therapy may shift into a maintenance phase—less frequent sessions focused on check-ins and sustaining growth.
Step 6: Graduating from Therapy
Therapy doesn’t last forever. A healthy therapeutic relationship also plans for its end. Together, you’ll decide when it’s time to wrap up, review your progress, and discuss how to handle future challenges. You can always return to therapy if new issues arise—think of it like a tune-up for your mental health.
Final Thoughts
Therapy is a safe, confidential space where you’re supported—not judged. Whether you’re dealing with stress, relationship struggles, trauma, or just feeling stuck, reaching out is a powerful first step.
If you’re curious about beginning therapy with Wise Psychotherapy, feel free to contact us here or book a consultation. We’re here to walk with you, every step of the way.