Your First Step: A Beginner’s Guide to Starting Therapy

Starting therapy can feel overwhelming, especially when you’re already carrying so much.

Maybe you’re feeling anxious, stuck, or just not sure where to begin.

At Psychology at the Park, we believe that support should be accessible, welcoming, and grounded in real connection.

And we’re here to help you take that first step with a little more clarity and confidence.

Why People Go to Therapy (And Why It’s Okay if You’re Not Sure Yet)

There’s a common idea that therapy is only for people in crisis, but that’s not the whole picture. 

People come to therapy for all kinds of reasons: anxiety, relationship struggles, burnout, grief, big life transitions, or just feeling off without knowing why. 

Sometimes the reason becomes clear later; sometimes it doesn’t need to. 

What matters is that something inside you said it was time to talk, and that’s reason enough. 

Is Therapy Right for You? Signs You Might Benefit

You don’t need a diagnosis or a crisis to start therapy. 

If something’s been weighing on you, big or small, it might be time to check in with someone who’s trained to help. 

Here are some signs that you might benefit from therapy:

• You feel stuck, lost, or like something’s missing

• You’re overwhelmed by stress, responsibilities, or emotions

• Anxiety or worry is interfering with your daily life

• You want to explore past experiences or trauma in a safe space

• You’re curious about personal growth and self-understanding

• You’re tired of managing everything on your own

Therapy can be a space for healing, growth, or simply sorting through the noise of daily life with someone who’s fully present and on your side.

Different Types of Mental Health Professionals

It can be confusing to figure out who does what when you’re just starting to look into therapy. 

Here’s a quick look at the most common mental health professionals you might come across:

• Therapist: A general term that can refer to psychologists, counsellors, or social workers who provide talk therapy

• Counsellor: Often holds a Master’s degree and offers support for everyday challenges like stress, grief, or relationships

• Psychologist: Has advanced training (Master’s or PhD) in mental health, specializes in assessment, diagnosis, and talk therapy

• Psychiatrist: A medical doctor who can prescribe medication and may offer brief check-ins or therapy depending on their practice

For most people starting talk therapy, you’ll likely be matched with a psychologist or counsellor. 

These professionals are trained to help you explore your thoughts and experiences in a safe, supportive environment.

How to Find the Right Therapist for You

Finding the right therapist is about finding someone you feel comfortable with. 

A good fit can make all the difference in how supported and safe you feel during your sessions. 

You can start by checking online directories, asking for referrals from people you trust, or reaching out to local clinics like ours. 

And think about what matters to you: 

• Do you prefer someone direct or more reflective? 

• Do you want help with a specific issue, like anxiety or parenting? 

• Is evening availability important for your schedule? 

These details can help guide your search and give you a better sense of what might work best. 

What to Expect in Your First Therapy Session

When you’re not sure what to expect, knowing what to expect during your first session can make the experience feel a little more grounded.

Intake Forms and Confidentiality

You’ll likely start by filling out some intake forms that ask about your history, current concerns, and general background. 

Your therapist will also go over confidentiality: what’s private, what isn’t, and how your information is handled with care.

Typical Flow of the First Session

The session usually begins with your therapist asking about what brought you in and what you hope to get out of therapy. 

It’s a time for them to listen, get a sense of your story, and start building a connection with you.

Common Emotions

It’s totally normal to feel nervous or unsure before opening up to someone new. 

Many people also feel a sense of relief just from being heard, but there’s no need to have it all figured out right away.

You Don’t Have to Know What to Say

A lot of people worry about how to start or what they’re supposed to talk about in therapy, but you don’t need a script. 

It’s your therapist’s job to help guide the conversation and create space for whatever comes up, even if that means sitting in silence for a moment.

You can cry, pause, go off-topic, or admit that you’re not sure how you feel. 

Setting Realistic Expectations About Progress

Therapy isn’t a quick fix, and that’s okay. 

Healing takes time, and the process can feel slow, especially at first, as you begin to untangle things you’ve carried for a long while.

Progress in therapy often shows up in small, meaningful shifts that build over time, even if they’re hard to see in the moment.

How to Prepare for Your First Appointment

Getting ready for your first therapy session doesn’t have to be complicated.

Jotting down a few thoughts ahead of time can help clarify what’s been on your mind, and having a loose idea of what you’d like to get out of therapy can give your therapist a helpful starting point.

Wear something comfortable, and try to arrive a few minutes early so you’re not rushing in with your heart racing. 

If your session is virtual, check your tech ahead of time and choose a quiet spot where you feel safe to talk.

Common Myths About Starting Therapy

There are a lot of misconceptions about therapy that can hold people back from reaching out, but they’re just that: myths. 

Therapy is a personal choice, not a sign of weakness, and it takes strength to ask for support when life feels heavy.

You don’t have to share everything all at once. Your therapist will move at your pace and help build trust along the way. 

And no, they’re not there to judge you; they’re trained to listen with compassion, not criticism, and to meet you without shame or blame.

Next Steps: Giving Yourself Permission to Begin

Taking that first step toward therapy can feel big, but it’s also a powerful act of self-care.

You don’t need to have it all figured out, and you don’t have to do it alone.

If you’re feeling ready, or even just curious, we’re here to walk with you. 

Reach out to our team at Psychology In The Park to get started, and let’s find the support that fits you best.