Thinking about starting therapy but have a few questions? You’re not alone.
For many people, deciding to contact a therapist can feel like a big step. You might be wondering what happens in your first session, what you’ll talk about, how often you’ll need to attend or even whether therapy is right for you in the first place.
It’s completely normal to have questions before starting therapy. Knowing what to expect can make that first step feel much less daunting.
At Mindology, we believe therapy should feel like a safe, confidential space where you can talk openly, without judgement. Below, we’ve answered some of the most common questions people have about counselling and psychotherapy.
1. What happens in a therapy session?
A therapy session is a confidential conversation between you and your therapist.
What you discuss will depend on your individual circumstances and what you’d like support with. You might talk about something that has happened recently, difficulties you’re experiencing in your relationships, your thoughts and emotions, or patterns of behaviour that you’d like to understand or change.
Your therapist will guide the conversation and may ask questions to help you explore things in more depth.
Therapy isn’t about being told what to do. Instead, it gives you an opportunity to understand yourself better and work collaboratively with your therapist towards your goals.
2. What should I expect from my first therapy session?
Your first session is usually an opportunity for you and your therapist to get to know one another and begin understanding what has brought you to therapy.
Your therapist may ask about your current circumstances, what you’re struggling with and what you’d like to get from therapy.
You don’t need to prepare a speech or know exactly what you want to say.
It’s completely okay to arrive feeling nervous, unsure or even not knowing where to begin. Your therapist is used to this and will help guide the conversation.
The first session is also an opportunity for you to get a sense of whether you feel comfortable with your therapist.
3. What do you talk about in therapy?
There isn’t a set list of things you’re expected to talk about.
You might discuss:
- Anxiety or excessive worrying
- Low mood or depression
- Stress and feeling overwhelmed
- Relationships and communication
- Confidence and self-esteem
- Bereavement or grief
- Difficult life experiences
- Family difficulties
- Work or college pressures
- Phobias or fears
- OCD and intrusive thoughts
- Major life changes
You can also talk about things that may seem small but are having a significant impact on you.
Your therapist can help you decide what is useful to explore during your sessions.
4. What if I don’t know what to talk about?
This is one of the most common concerns people have before starting therapy.
You don’t need to arrive with everything figured out.
Sometimes you might know exactly what you want to discuss. Other times, you might simply know that you’re not feeling yourself or that something isn’t quite right.
Your therapist can help you explore this and identify where it might be useful to start.
There may also be sessions where you don’t have much to say. That’s okay too.
5. How often should I go to therapy?
How often you attend therapy depends on your individual needs, circumstances and goals.
Some people attend weekly, particularly when they are going through a difficult period. Others may attend less frequently once they feel more able to manage things independently.
Your therapist can discuss the most appropriate frequency with you.
There isn’t a universal number of sessions that everyone needs.
6. How long does therapy take?
There is no fixed amount of time that therapy takes.
Some people find that a relatively short period of therapy gives them the support and tools they need. Others benefit from longer-term therapy, particularly when working through more complex or longstanding difficulties.
Your progress will depend on a number of factors, including what you’re experiencing, your goals and the type of therapy you’re receiving.
Your therapist should regularly review how things are progressing with you.
7. How do I know if therapy is working?
Therapy isn’t always about suddenly feeling better overnight.
Progress can sometimes be gradual.
You might begin to notice that you’re:
- Understanding your emotions better
- Recognising patterns in your thoughts or behaviour
- Managing difficult situations differently
- Feeling more confident setting boundaries
- Experiencing less anxiety
- Communicating more effectively
- Coping better with stressful situations
- Being less critical of yourself
- Feeling more in control of your life
Sometimes progress means noticing something you previously didn’t recognise.
It’s also completely appropriate to talk to your therapist if you feel you’re not making progress. Therapy should be collaborative, and your therapist can work with you to review what may need to change.
8. Is therapy confidential?
Confidentiality is an important part of the therapeutic relationship.
Generally, what you discuss with your therapist is kept confidential. Your therapist will explain their confidentiality policy and any limits to confidentiality at the beginning of therapy.
There are circumstances where confidentiality may have to be broken, particularly where there is a serious concern about someone’s safety or where there is a legal requirement to disclose information.
Your therapist should explain this clearly so that you understand how confidentiality works before beginning therapy.
9. Do I need a GP referral to see a therapist?
No. In many cases, you can contact a private therapist or counselling centre directly without a GP referral.
At Mindology, you can contact our team directly to enquire about therapy and discuss your needs.
If you’re unsure about what type of support would be most appropriate, our team can help you explore your options.
10. How much does therapy cost?
Therapy fees vary depending on the therapist, their qualifications, experience and the type of therapy being provided.
At Mindology, our therapists have different fees, so there are a range of options available depending on your needs and circumstances.
We also offer a low-cost therapy service for adults who may benefit from more affordable support.
You can contact our team to find out about current availability and fees.
11. How do I choose the right therapist for me?
Finding the right therapist can make a big difference to your experience of therapy.
You may want to consider:
Their experience: Does the therapist have experience working with the difficulties you’re experiencing?
Their approach: Do they use a therapeutic approach that feels suitable for you?
Their availability: Can you attend at a time and frequency that works with your schedule?
How you feel with them: Do you feel listened to, respected and comfortable enough to talk openly?
You don’t necessarily need to know exactly what you’re looking for before contacting a therapy centre. The team can help you explore which therapist may be a suitable match.
12. What if I don’t feel comfortable with my therapist?
Finding the right therapeutic relationship is important.
Sometimes it takes a few sessions to become comfortable and build trust, particularly if you’ve never had therapy before.
However, if you consistently feel that the therapist isn’t the right fit for you, it’s okay to discuss this.
Therapy is personal, and one therapist may be a much better fit for you than another.
At Mindology, if you feel that your therapist isn’t the right match, you can speak with our team about alternative options.
13. Can I change therapist if we’re not a good fit?
Yes.
You are never expected to continue with a therapist simply because you’ve had an initial appointment with them.
Sometimes a different personality, therapeutic approach or area of experience may be more suitable for you.
Finding the right therapist is about finding someone you feel you can work with comfortably and openly.
14. Can I go to therapy if I don’t have a mental health diagnosis?
Absolutely.
You don’t need a formal diagnosis to seek therapy.
People attend counselling and psychotherapy for many different reasons, including relationship difficulties, stress, grief, confidence, self-esteem, life changes and personal development.
You might simply feel that something isn’t quite right and want someone impartial to talk to.
You don’t have to wait until you’re struggling significantly before asking for support.
15. Is therapy only about talking about the past?
No.
While understanding past experiences can be an important part of therapy, sessions can also focus heavily on what is happening in your life now and what you want to change moving forward.
Depending on your needs and the therapeutic approach being used, therapy might focus on your current thoughts, behaviours, relationships, emotions, coping strategies and future goals.
Your therapist will work with you to determine what is most useful to explore.
16. How do I know what type of therapy I need?
There are many different types of counselling and psychotherapy, and it can be confusing when you’re first looking into therapy.
You don’t necessarily need to choose an approach yourself.
A therapist can discuss your circumstances, what you’re hoping to achieve and the difficulties you’re experiencing, and help determine what approach may be appropriate.
At Mindology, our therapists work with a range of therapeutic approaches and areas of specialism, including CBT and other forms of counselling and psychotherapy.
17. Is it normal to feel nervous about starting therapy?
Yes.
Starting therapy can feel intimidating, particularly when you’re preparing to talk to someone you’ve never met about personal things.
You might worry about being judged, not knowing what to say or becoming emotional during your session.
These feelings are completely understandable.
You don’t have to feel completely comfortable before starting therapy. Often, that comfort develops gradually as you build trust with your therapist.
Your therapist’s role is not to judge you. It’s to provide a safe and supportive environment where you can explore what you’re experiencing.
18. How do I book my first therapy appointment?
At Mindology, our team can discuss your needs, answer any questions you have and help you find a suitable therapist based on your circumstances, availability and preferences.
You can attend therapy in person at our Clane or Kildare Town practices, or access therapy online.
Please fill out the ‘Request Appointment’ form on our website or email info@mindology.ie for further information.
Still have questions about therapy?
It’s completely normal to have questions before starting therapy.
You don’t need to know exactly what type of therapy you need, which therapist you’d like to see or even exactly what you want to talk about.
The first step can simply be reaching out and asking.
At Mindology, our team is here to help you understand your options and find the right support for you.
If you’ve been considering therapy, get in touch with Mindology today to discuss your options.
You don’t have to figure everything out on your own.
Because every mind matters.
If you’re still wondering whether therapy might be right for you, you may find our guide What Are the Signs I Need Therapy? helpful.
