You're here. That's the hardest part done.
If you've never been to therapy before, it can feel like there's a secret set of rules you don't know. There aren't. Here is exactly what to expect as you start your search.
Four simple steps
1. The "first contact" anxiety
You don't need to have a perfect "pitch" for your problems. Your first email can be as simple as:
"Hi [Name], I've been feeling a bit overwhelmed lately and I'd like to see if you have space to talk. Do you offer a brief intro call?"
Pro tip: If you feel "blank" when trying to describe your feelings, that's okay. A good therapist will help you find the words.
2. What is a "discovery call"?
Many therapists on our network offer a free 15-minute phone or video chat. This isn't a full therapy session; it's a chemistry check.
- Listen to your gut: Do you feel safe? Do you like their tone of voice?
- Ask the basics: Ask about their fees, their availability, and whether they have experience with what you're facing.
3. The first session (the intake)
Your first full hour is usually about "landscaping." The therapist will ask what brought you here and what you hope to change.
You are allowed to say, "I'm not ready to talk about that specific thing yet." You are always in the driver's seat.
4. The "click" factor
Therapy is a relationship. Sometimes, you might meet a great therapist, but you just don't "click." That is a normal part of the process.
If it doesn't feel right after two or three sessions, it is perfectly okay to try someone else. The aim is to find someone you feel you can be honest with, not to push through with a mismatch.