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Deciding to try therapy is a brave and empowering step toward taking care of your mental health. Therapy can help you understand yourself better and work through life’s challenges. It’s normal to feel a bit nervous or uncertain about what to expect, but knowing more about the process can ease those feelings. Here’s a guide to help you get started: 

What to Expect in Therapy? 

Therapy is a space for you to explore your feelings, gain insights, and work through your challenges in a safe, confidential environment. Here’s what typically happens: 

• Your Privacy Is Sacred: Confidentiality is a key part of therapy. What you share remains between you and your therapist unless there’s a significant risk to your safety or someone else’s. 

• Session Length and Frequency: Sessions usually last 45 to 60 minutes, giving you time to discuss important topics without feeling rushed. Most people attend therapy once a week, but this can be adjusted based on your needs. 

• The First Session: In the first meeting, your therapist will ask about your background and what you hope to achieve. This is also your chance to ask questions and get a feel for whether the therapist is a good fit for you. 

• Future Sessions: After your initial session, your therapist will create a treatment plan based on your goals. This plan is flexible and will evolve as you make progress. 

• Therapy Takes Time: Progress isn’t always immediate, and that’s okay. Therapy is a process, and you might experience ups and downs along the way. Stay committed, and positive changes will come with time. 

Choosing the Right Therapist 

Therapy is teamwork, and finding the right therapist is key to achieving your goals. Consider the following when making your choice: 

• Qualifications Matter: Make sure your therapist has the right credentials. In India, they should have a degree like an MA or MSc in Clinical or Counselling Psychology and be registered with professional bodies. 

• Specialization Counts: Choose someone who has experience in the area you want to focus on, whether it’s anxiety, trauma, or relationship issues. 

• Connection Is Key: You should feel comfortable with your therapist. After a few sessions, reflect on whether you feel understood. If not, it’s okay to explore other options. 

Emotions Can Surface 

Therapy can sometimes stir up strong emotions. Some sessions may leave you feeling relieved, while others may be more challenging. 

• Taking Breaks: If therapy feels overwhelming, it’s okay to take a break and return when you’re ready. Your therapist understands this. 

• Respect Boundaries: It’s important to maintain boundaries, even during emotionally charged sessions. Remember, inappropriate actions—whether jokes, comments, or violence—are never okay. 

Progress Happens Outside the Sessions 

Therapy isn’t just about what happens during your time with your therapist. Most progress comes from how you apply what you’ve learned in your daily life. 

• Applying Insights: Implementing the tools and strategies from therapy into your everyday routine is key to growth. 

• Active Involvement: The more you engage with the process, the more progress you’ll see. Therapy is a partnership, and your active involvement makes a difference. 

Cost of Therapy 

The cost of therapy can vary depending on the type of therapy (individual, group, or couples) and the therapist’s expertise, experience, and location. If therapy seems expensive, here are a few options to explore: 

• Sliding scale fees based on your income 

• Free or low-cost therapy from community organizations or clinics 

• Affordable online therapy platforms 

Remember, therapists are professionals, and they need to sustain their practice too. 

Final Thoughts 

Understanding what to expect can make therapy feel less daunting. It’s a powerful tool for improving your mental well-being and gaining deeper insights into yourself. Take your time finding the right therapist, and remember, seeking help is a sign of strength! 

References: 

• American Psychological Association. (2023). Understanding psychotherapy and how it works. 

• National Alliance on Mental Illness. (2021). Psychotherapy. 

• Rehabilitation Council of India. (2023). Standards for mental health professionals. 

• Smith, J. A., & Doe, P. (2019). Therapeutic alliance: The key to effective therapy. Journal of Mental Health Counseling, 41(2), 123-134.

About the Author

Aadhyathmika Reddy a psychologist with 3+ years experience. She has collective experience working as an Intern, Special Educator, Global Volunteer, and Consultant Psychologist in multiple organizations having taken over 1000+ therapy sessions. She has worked with clients of all ages – helping them in managing a wide range of mental health concerns.