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Are you considering therapy but hesitant to take that first step? You're not alone. As both a therapy client and a therapist myself, I've experienced fears about going to my first therapy session. In this post, I'd like to share some common fears about therapy and what I learned as a client.
Fear is Normal and Understandable
Before we dive in, I invite us to acknowledge that fear about therapy is completely normal! Even if it seems like everyone around you is embracing therapy, many people feel anxious about starting. Our fears are often a sign that our mind and body are trying to protect us from potential harm. As you read through these common fears, notice any feelings that arise without judgment or pressure to alter them. In doing so, you’re already taking a huge step toward wellness and growth.
Common Fears and What I Learned
1. "I don't know what to expect"
The uncertainty of therapy can be daunting. While TV shows might depict therapy scenes, they rarely capture what actually happens in a real session.
What I learned: From the first greetings, my therapist helped me feel at ease. It ended up feeling like a conversation with a friend who listened to me with all the care and attention of full acceptance.
2. "I'm scared of being vulnerable"
Opening up about painful or shameful experiences to anyone takes a tremendous amount of courage.
What I learned: My therapist never rushed or forced me to discuss anything I wasn't comfortable with. I set the pace of therapy, which helped me feel safe.
3. "What if my therapist judges me?"
In a world where judgment seems constant, it's natural to worry about being criticized in therapy.
What I learned: My therapist never judged or admonished me, even when I shared some of my most intimate experiences. They were welcoming and always had my best interests in mind. Of course, it took a while before I could trust my therapist completely, but it was pivotal in allowing myself to be fully and truly myself in session.
4. "Stigma around therapy"
Negative beliefs about therapy, like "only crazy people need therapy," are sadly still common, and can hold us back in many ways.
What I learned: Coming from a culture where discussion of mental health was frowned upon, it took me some time to overcome these thoughts. Reflecting on how helpful or harmful these beliefs were to my journey allowed me to overcome stigma and do what was best for myself.
5. "I don't know what I want from therapy"
It's okay to feel unsure about your therapy goals. In fact, many clients come into therapy without a clearly defined goal.
What I learned: My goals shifted as therapy progressed, and my therapist helped me gain clarity on my values in life. Being flexible with expectations and goals is part of the therapeutic process.
6. "No one can understand what I'm going through"
When dealing with difficult times and processing painful experiences, it’s easy to feel all alone in your struggles and feel hopeless that no one could ever understand you.
What I learned: I appreciated greatly that my therapist always tried their best to understand me even though they can’t read my mind. It also felt comforting knowing that no matter what I was going through, I always had someone to walk with me.
Conclusion
It’s totally understandable to feel reservation about going to therapy for the first time. It’s important to honor your thoughts and feelings, and it’s also helpful to know that those fears don’t have to stop you from receiving the care you need. Taking that first step is the hardest part. Once you do, you might find, as I did, that therapy offers a unique space for growth, reflection, and healing.
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