Starting Therapy: What to Expect and How to Get the Most Out of It

By Jennifer Doeden, LMFT- Metro Counseling and Wellness

Beginning therapy can feel like a big step—whether you’re feeling anxious, overwhelmed, hopeful, or all of the above. At Metro Counseling and Wellness, we want to make the process feel approachable, empowering, and supportive. If you’re new to therapy, here’s what to expect—and a few tips to help you make the most of your sessions.

🌿 What Is Psychotherapy?

Psychotherapy, often simply called “therapy,” is a safe, confidential space where you can explore your emotions, thoughts, and experiences with a trained mental health professional. Whether you’re facing anxiety, depression, life transitions, trauma, or parenting stress, therapy is a collaborative process designed to support your mental and emotional well-being.

🛋️ What to Expect in Your First Sessions

1. Intake & Paperwork:
Before your first session, you’ll likely complete intake forms. These include basic information, consent to treatment, and details about what brought you to therapy.

2. The First Session:
Your therapist will spend time getting to know you—your goals, history, current concerns, and what you’re hoping to get out of therapy. You’re welcome to ask questions about the process, and there’s no pressure to share everything right away.

3. Building a Relationship:
Therapy works best when you feel comfortable and safe with your therapist. The first few sessions are about building rapport and establishing trust. It's okay to be nervous—that's completely normal!

🧠 Tips to Get the Most Out of Therapy

1. Be Honest
Therapy is a judgment-free zone. Try to be as open as you can about what you’re feeling—even if it’s confusing or hard to put into words. Your therapist is there to support you, not to judge you.

2. Set Clear Goals
You don’t need to have it all figured out, but thinking about what you’d like to work on can help give direction. Whether it's managing anxiety, processing a loss, or feeling more present in your life, sharing your goals can guide the work.

3. Practice Between Sessions
Often, growth happens between appointments. Your therapist might suggest small reflection exercises, coping skills, or journaling prompts. Trying these out can deepen your self-awareness and speed up progress.

4. Be Patient with the Process
Healing takes time. Some sessions might feel more emotional or challenging than others. That’s normal. Therapy isn’t about quick fixes—it’s about lasting, meaningful change.

5. Give Feedback
If something isn’t working or you’re not sure about something, speak up! Therapy is a collaborative process, and your therapist wants to tailor their approach to best meet your needs.

🌼 Is Therapy Right for Me?

If you’re struggling with emotional ups and downs, feeling stuck, or just want a space to explore personal growth—therapy can help. You don’t have to be in crisis to benefit. Many clients find that therapy supports them in developing healthier relationships, coping strategies, and a deeper understanding of themselves.

🕊️ At Metro Counseling and Wellness

We specialize in trauma-informed, compassionate therapy, with a focus on maternal mental health, perinatal mood disorders, anxiety, and life transitions. Whether you're preparing for parenthood, navigating postpartum changes, or simply trying to feel more like yourself again—we’re here to walk alongside you.

📞 Ready to Begin?

We offer a free 15-minute consultation to help you decide if we’re the right fit.
👉 Schedule Now

📍 In-person in Minnetonka | 💻 Online therapy available across Minnesota

You deserve support. You don’t have to figure it all out alone. Therapy can be a powerful part of your healing journey—let’s take the first step together.