what to expect in therapy sessions with me.

Starting therapy can feel like stepping into the unknown. Many people wonder what happens in counselling, how it might help with anxiety, or what makes different approaches like CBT or person-centred therapy unique. This post will guide you through what to expect when you come to therapy sessions with me, so you feel more comfortable and informed before we begin.

A welcoming therapy room designed for comfort and calm

How Therapy Sessions Begin

The first session usually focuses on getting to know you and understanding your reasons for seeking counselling. This is a chance to share what’s on your mind, whether it’s anxiety, stress, or other challenges. I will listen carefully without judgment, creating a safe space where you can express yourself freely.

You can expect me to ask questions about your background, your current situation, and your goals for therapy. This helps me tailor the sessions to your needs. There is no pressure to share everything at once. Therapy is a process, and we move at a pace that feels right for you.

The Approach I Use in Therapy

I use a combination of person-centred therapy and CBT (Cognitive Behavioural Therapy), depending on what suits you best.

• Person-centred therapy focuses on creating a supportive environment where you feel accepted and understood. It encourages self-exploration and personal growth by valuing your perspective and experiences.

• CBT is more structured and goal-oriented. It helps identify and change unhelpful thought patterns and behaviours, which is especially useful for managing anxiety and stress.

  
  

Together, these approaches offer flexibility. For example, if you come in feeling overwhelmed by anxiety, we might start with CBT techniques to manage immediate symptoms. Over time, person-centred therapy can help you explore deeper feelings and build confidence.

What Happens During a Typical Session

Each session usually lasts about 50 minutes. Here’s what you can expect:

• Check-in: We begin by talking about how you’ve been since the last session. This helps track progress and identify any new issues.

• Exploration: You share your thoughts, feelings, and experiences. I listen actively and may ask questions to help you reflect.

• Techniques and Tools: Depending on your needs, I might introduce CBT exercises like thought records or relaxation techniques. These tools help you manage anxiety and develop coping skills.

• Goal Setting: We work together to set realistic goals for therapy. These goals guide our sessions and give you a sense of direction.

• Wrap-up: We review what was discussed and plan for the next session. Sometimes, I might suggest activities or reflections to try between sessions.

  
  

How Therapy Helps with Anxiety

Anxiety is a common reason people seek counselling. Therapy provides a space to understand what triggers your anxiety and how it affects your life. Using CBT, we can identify negative thought patterns and replace them with more balanced, realistic ones. For example, if you often think “I can’t handle this,” we explore evidence for and against that thought and develop healthier alternatives.

Person-centred therapy supports this by helping you feel accepted and less alone in your experience. Feeling understood can reduce the intensity of anxiety and build resilience.

What You Can Do to Get the Most from Therapy

Therapy is a partnership. Here are some tips to make the most of your sessions:

• Be honest: Share your thoughts and feelings openly. Therapy works best when you are truthful about what you’re experiencing.

• Ask questions: If you don’t understand something or want to know why we’re doing a particular exercise, just ask.

• Practice between sessions: CBT often involves homework like journaling or practicing new skills. These activities help reinforce what you learn.

• Be patient: Change takes time. Some sessions might feel challenging, but progress often happens gradually.

  
  

Confidentiality and Safety

Your privacy is important. Everything you share in counselling stays confidential, except in rare cases where safety is at risk. This confidentiality creates a safe space where you can explore difficult topics without fear of judgment or exposure.

When Therapy Might Not Feel Right

Sometimes, therapy might feel uncomfortable or frustrating. This is normal, especially when dealing with tough emotions. If you ever feel therapy isn’t helping or the approach doesn’t fit, please tell me. We can adjust the methods or discuss other options. Your comfort and progress are the priority.