Starting therapy can feel overwhelming, especially if you have never done it before. Many people aren't sure what to expect, what kind of therapy they need, or why things like a diagnosis matter. This section is designed to help you understand the process, know your options, and feel confident taking the first step toward healing.
What to Expect in Your First Session
Your first session is about getting to know your therapist and sharing what brought you to therapy. You might discuss your background, your goals, and any challenges you've been facing. The therapist may ask questions to understand your story and how they can best support you.
It's also your time to ask questions. You can ask about their approach, what sessions will look like, and how progress will be measured. Think of it as a conversation, not an interview or a test. You are both deciding whether it feels like a good fit.
Common Types of Therapy
Below are a few types of therapy you might encounter. Each has its own focus, but all are designed to help you better understand yourself, manage emotions, and create lasting change.
Cognitive Behavioral Therapy (CBT)
CBT focuses on the connection between your thoughts, feelings, and behaviors. It helps you identify negative thought patterns and replace them with healthier, more balanced ones.
Often used for anxiety, depression, and stress management.
Dialectical Behavior Therapy (DBT)
DBT is a structured form of therapy that teaches skills in mindfulness, emotional regulation, distress tolerance, and healthy communication.
Especially helpful for people who experience intense emotions or struggle with relationships.
Trauma Therapy
Trauma therapy focuses on understanding and healing the impact of past trauma. It may include approaches like EMDR (Eye Movement Desensitization and Reprocessing), somatic therapy, or narrative therapy.
The goal is to help you feel safe in your body and empowered in your story.
Family or Couples Therapy
This approach helps families, partners, or spouses improve communication, understand patterns, and build stronger, healthier relationships.
Focuses on the system as a whole — not just one person.
Solution-Focused Therapy
Rather than spending most of the time on what went wrong, this approach centers on identifying strengths and small, realistic steps toward change.
Great for short-term goals and concrete problem-solving.
Person-Centered Therapy
This approach emphasizes empathy, unconditional positive regard, and authenticity. The therapist provides a supportive space where you can explore your feelings and come to your own insights without judgment.
Ideal for self-exploration and personal growth.
The Difference Between a Therapist and a Life Coach
Therapists are licensed mental health professionals who have completed graduate education, clinical training, and supervision. They are qualified to diagnose and treat mental health conditions, use evidence-based methods, and maintain confidentiality under legal and ethical guidelines.
Life coaches focus on helping people set and achieve personal or professional goals. While they can provide motivation and accountability, they are not licensed to diagnose or treat mental health conditions. Coaching can be helpful for future-oriented goals, but therapy is the right choice when you're addressing emotional distress, trauma, or mental health concerns.
Why a Diagnosis is Required
A diagnosis is not a label — it's a tool. It helps your therapist understand what you are experiencing and guides the treatment approach that will best support you.
Diagnoses also serve a practical purpose:
Insurance companies require a diagnosis to cover therapy sessions.
Treatment plans are built around your diagnosis to measure progress and outcomes.
Clinicians use it to ensure ethical, effective, and consistent care.
It's important to remember that a diagnosis does not define who you are. It simply helps your therapist tailor the support you receive so you can move toward healing and growth.
Therapy is a Journey
Therapy is not a quick fix — it's a process. Healing takes time, trust, and consistency. The most important part is the relationship you build with your therapist. When you find the right fit, therapy becomes a space where you can be fully yourself, unfiltered and seen.