Therapy 101: Separating Fact from Fiction before Your First Session

Thinking about therapy? First off, good on you. Even considering talking to someone about your mental health takes courage. But let’s be real, there’s a lot of confusion (and straight-up myths) floating around out there about what therapy is, who it’s for, and how it works. If you’ve ever wondered, “Is therapy even for me?” or “What if it’s awkward?”, you’re not alone. This guide is here to gently bust some myths, share a few facts, and help you feel a little more ready for that first step.

Myth vs. Fact: Clearing the Air

Let’s start by tackling a few common myths. You might’ve heard these from friends, family, or just the internet, but they’re not the whole truth.

Myth: Therapy is only for people with “serious” issues.

• Fact: Therapy is for everyone. Whether you’re feeling overwhelmed, stuck, curious about yourself, or just want someone to talk to, therapy can help. You don’t need to hit rock bottom to reach out.

Myth: Going to therapy means you’re weak.

• Fact: Honestly, it takes strength to face your feelings and ask for help. Taking care of your mental health is just as important and brave as taking care of your physical health.

Myth: The therapist will tell me what to do.

• Fact: The therapist won’t hand you a list of dos and don’ts. They’ll help you explore, reflect, and figure things out on your own terms. Think of them as a guide, not a boss.

Myth: I can just talk to friends instead.

• Fact: Friends are amazing, but they’re not trained professionals. Therapists bring tools, techniques, and a neutral space to the table. Plus, you won’t have to worry about venting “too much.”

Myth: Therapy lasts forever.

• Fact: Some people go for a few sessions, others stick with it longer. It really depends on your needs and goals. You’re in charge of the pace and the timeline.

Myth: People will think less of me if I go to therapy.

• Fact: Seeking therapy is actually a sign of self-awareness and a proactive approach to your well-being. It means you’re taking your mental health seriously, and that’s something to be proud of, not ashamed of.

Myth: Talking about my problems won’t actually help.

• Fact: It might seem that way at first, especially if you’ve been holding things in for a long time. But talking things through with a trained therapist can give you new perspectives, help you untangle your thoughts, and even lead to real emotional relief. Sometimes, saying things out loud is the first step toward understanding them, and yourself, a little better.

Myth: If I start crying or get emotional, it means I’m not in control.

• Fact: Feeling emotional in therapy is totally normal and actually pretty healthy. Emotions aren’t a sign of weakness; they’re a sign that something matters to you. A therapist will never judge you for crying (or not crying). It's your space, and whatever shows up is welcome.

Myth: I need to know exactly what’s wrong before I go to therapy.

• Fact: You don’t need a diagnosis, a crisis, or a perfectly worded explanation to get support. Many people start therapy simply because they feel “off” or want to understand themselves better. Your therapist can help you explore what’s going on, no clarity required upfront.

Myth: If I tried therapy once and it didn’t help, it’s just not for me.

• Fact: Therapy is a process.  Don’t give up on the process because you didn’t have instant results.  Be open and willing to the work.  That is the seed of growth and change.  

What to Expect in Your First Session

Your first session is about getting comfortable, not about solving everything at once. Don’t worry. You don’t have to have all the answers or know exactly what to say. Your therapist will likely ask questions to understand what brought you in and what you're hoping to get out of therapy. It’s completely okay to be nervous or unsure. It’s a new experience!

Here are some things you might expect:

• The therapist will set the tone: Your therapist will likely start by explaining how therapy works, the confidentiality rules, and how they can help you. They might also ask about your goals for therapy.
• You’ll be asked about your history: Be prepared to talk a little about your past, both personal and mental health history. But don’t feel pressured to dive deep right away. It’s okay to go slow.
• No need to have it all figured out: You don’t need to have a “problem” already sorted out in your mind. You’re just starting the process of exploring and understanding.

And remember: it’s okay to not have all the answers right away. Therapy isn’t about “getting it right”. It’s about exploring what’s happening inside you at your own pace. It might feel awkward at first, but that’s normal. You're learning to trust a new space and a new person with your feelings.

Tips for Making the Most of Therapy

Therapy is a team effort, and like any team, it works best when the team shows up. Here are some tips to help you get the most out of your sessions:

• Be yourself: You don’t need to put on a “brave face” or act like everything’s fine. Therapy is a safe space where you can express your true feelings, without judgment.
• Be open, but at your own pace: It’s okay to take your time opening up. Share what feels right for you in the moment.
• Ask questions: If you’re unsure about something, ask your therapist! Whether it's about the process, techniques, or the therapist's approach, they’ll be happy to answer.
• Don’t expect instant results: Therapy can bring immediate relief sometimes, but real change takes time. Be patient with yourself and with the process.
• If you’re feeling stuck, share it: If you’re ever feeling unsure about the process or the progress you're making, talk to your therapist about it. They’re there to support you, not judge you. You’re in this together.
• Be Present:  If you don’t show up, it isn’t going to help!  Sometimes the days that you are most resistant, can be the most powerful and create the most movement for you.  Push yourself to show up for you!
• Trust the Process: It might feel awkward at first or you may not always understand how certain techniques work. Trust that your therapist is guiding you toward growth.

The Bottom Line

Therapy can be one of the most powerful tools in your mental health toolbox. It's not about "fixing" you. It’s about helping you better understand your feelings, thoughts, and behaviors so you can make choices that align with your goals and values.

Whether you’re dealing with a specific challenge or just want to better understand yourself, therapy provides a safe, confidential space to explore and grow. Taking the first step can feel intimidating, but it’s worth it. You’re not alone, and therapy is a journey toward greater self-awareness and emotional well-being.

The hardest part is often taking the first step, but once you do, you’ve already begun your journey toward a healthier, more balanced you. Trust that you have everything it takes to move forward.

If you're feeling ready to explore therapy, remember you're not alone. At Balance, we know that Healing Happens Together.  Taking the first step can be challenging, but it's worth it. Reach out to a professional who can help guide you on your journey toward better mental health.