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What to expect from Therapy?

Understanding therapy from the start can make all the difference in your journey.

Psychotherapy and counselling is most effective when you understand how to approach it and what to expect. It’s not always obvious, and there’s no set way to know what to do. Sometimes, in the excitement or even anxiety to begin, key details about the process can be overlooked. But knowing what to expect and how to make the most of therapy from the beginning can set you up for success.

Will you give me advice?

Not usually, and that’s a good thing.

Therapy is not about giving advice. If advice alone could solve things, you probably wouldn’t be looking for therapy. Most of us get advice from friends, family, or the internet.

In therapy, the focus is on helping you gain a deeper understanding of yourself. I will work with you to explore your thoughts, feelings, and behaviours so that you can make decisions that feel right for you.

What do I do in therapy?

You will talk as openly and honestly as possible, sharing whatever is on your mind. This may include thoughts or feelings that seem unimportant, uncomfortable, or even awkward. Everything you express is welcome.

At times, words may not fully capture what you’re experiencing. In such moments, we may explore other methods, including somatic, embodied interventions or creative techniques, to help you connect with your emotions and body in a deeper way. These approaches can help you express what’s difficult to put into words, offering a fuller sense of understanding and healing.

How does talking help?

Talking is the main tool in therapy. Through talking, you:

  • Learn more about yourself

  • Begin to notice patterns

  • Discover new options and perspectives

  • Create space for meaningful change

Progress can take time. Think of it like planting a tree. You do not see fruit straight away, but with time and care, growth happens. Be gentle and give it some time to work.

Is therapy like talking to a friend?

No, therapy is different.

  • You do most of the talking

  • You’re encouraged to say what you might usually keep to yourself

  • Therapists do not share personal details or socialise with you outside of sessions. I will learn a great deal about you, but you’ll know much less about me.

These boundaries are not cold or distant - they’re what make therapy a safe and focused space just for you.

Endings is part of therapy

You may reach a point where therapy feels complete. That’s a good thing.

Rather than ending suddenly, talk to me about it. Together, you can plan the ending thoughtfully, review what you’ve worked through, and look ahead to the future.

Ending therapy is an important part of the process and deserves time and space, too.

You may feel like skipping sessions

There may be times when therapy feels too hard or life gets too busy.

These moments often come just as something important is starting to surface. That’s usually when the most meaningful progress happens.

Try to attend every session, even when you don’t feel like it. Showing up matters. Resolve to keep every appointment, no matter what.

What is the unconscious?

The unconscious refers to the thoughts, memories, or feelings we’re not fully aware of.

You may react strongly in situations without knowing why. Therapy can help uncover what’s behind those reactions. Understanding what’s unconscious can help you respond in more thoughtful and helpful ways. 

For example, you may have found yourself feeling unreasonably angry with someone, out of proportion to the situation. This can happen when the person reminds you of someone else, and you don’t realise it.

​Final Thoughts

Therapy is a place where you can grow, change, and discover more about yourself. It’s not always easy, but it can be deeply meaningful.

Come as you are. Say what you need to say. Trust the process.

With time and commitment, therapy can lead to real and lasting change.​

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