Beginning therapy can feel overwhelming. You might wonder: Will I connect with my therapist? Will I know what to say? Will this actually help? These are all common questions, and it’s normal to feel nervous or even anxious as you take the first step.
This general guide is here to help you feel more confident and informed as you begin your therapy journey.
Why Consider Online Therapy?
Today, many people choose online therapy because it offers convenience, privacy, and the comfort of speaking from your own space. With telehealth, you can access professional care without the stress of commuting or taking extra time away from your day.
Understanding Your Needs
Before searching for a therapist, it’s helpful to clarify what you’re hoping to work on. Are you looking for support with anxiety, depression, trauma, life transitions, or something else? Having a general idea of your needs will make it easier to find a therapist who is a good fit.
Do you have a preference for a specific type of therapy? There are many approaches, including:
- Cognitive Behavioral Therapy (CBT): Focuses on identifying and changing unhelpful thought patterns and behaviors.
- Eye Movement Desensitization and Reprocessing (EMDR): Often used to process trauma and distressing memories.
- Dialectical Behavioral Therapy (DBT): Helps manage intense emotions and improve relationships.
You don’t need to have all the answers before starting. Therapy itself can help you clarify your goals and identify areas of focus over time. Familiarizing yourself with these options, though, can help you feel more empowered.
Finding a Therapist That Feels Right
One of the most widely used resources for finding a therapist is Psychology Today. This directory allows you to customize your search by location, telehealth versus in-person sessions, insurance, specialty, therapy type, and more.
Other directories you might find helpful include:
- TherapyDen
- Open Path Collective
These directories can help you filter by what matters most to you, whether that’s cultural background, language, cost, or therapeutic style.
It’s important to remember that finding the right therapist is not just about credentials. It’s also about how you feel in their presence. A strong therapist-client relationship is built on trust, comfort, and feeling truly heard. For some people, working with a therapist who shares or understands their cultural background or identity can also be an important part of the process.
Quick Tips for Choosing the Right Therapist:
- Look for someone who specializes in the concerns you want to address.
- Pay attention to how comfortable you feel during the consultation.
- Don’t hesitate to ask questions about their approach or experience.
- Trust your instincts. If it doesn’t feel like the right fit, it’s okay to keep looking.
The Consultation Call: Your First Connection
Once you’ve narrowed down your list, many therapists offer a brief consultation call, often around 15 minutes, to help both of you decide if it’s a good fit. Some practices offer these calls for free, while others may charge a small fee, so be sure to ask when scheduling.
During the consultation call, you might discuss:
- The therapist’s approach and style
- Scheduling and availability
- Any initial questions or concerns you have
It’s also a good time to ask about session costs, payment options, or sliding scale availability if finances are a concern.
This call is usually not the time to dive deeply into your personal history. It’s more about seeing if the therapist feels like someone you can connect with and trust. It’s perfectly okay to take time after the call to reflect before making a decision. You’re not obligated to commit right away, and finding the right fit matters.
What to Expect at Your First Therapy Session
If you decide to move forward, the next step is the intake session. You’ll likely be asked to complete some initial paperwork or digital forms. These may include:
- Mental health assessments (to gauge things like anxiety or depression levels)
- Questionnaires about your background, family history, and goals for therapy
- Consent forms and practice policies
Your first session typically lasts between 40 and 50 minutes. The therapist will spend time getting to know you, understanding your history, and helping you set goals for your work together. This is also your opportunity to ask questions, share any hesitations, and collaborate on what you hope to achieve.
Remember, you are in control. If you feel uncomfortable with any question or topic, it’s perfectly okay to let your therapist know. Therapy is a partnership built on trust and mutual respect.
It’s also completely normal for the first few sessions to feel a little awkward or uncertain. That is part of the process of building something new. Give yourself grace as you adjust.
Taking the First Step Toward Healing
Starting therapy is a courageous decision. It can feel uncertain at first, but know that you don’t have to navigate it alone. A good therapist will walk alongside you, helping you through the unknowns while offering tools, insights, and support to help you grow.
Your story matters. The first step you take today can lead to a future of healing, growth, and renewed hope.
If you’re ready to take the next step, schedule your free consultation today. At Therapeutic Horizons, we’re here to help you start your journey toward healing with compassionate care tailored to your unique needs.