Starting Therapy for the First Time: A Guide to Getting the Most

Read to learn tips to help you start a mental health therapy for the first time.

Learn more about Individual Therapy, Couples Therapy and Family Therapy.

In This Blog, You’ll Learn:

✅ What to know before starting therapy and how to prepare for your first session
✅ What to expect when starting therapy and how it can help
✅ Why is starting therapy so hard and how to overcome challenges
✅ Tips when starting therapy for the best experience
✅ How CBT therapy can help in therapy sessions

✅ Other Therapy Treatment Approaches offered

Starting Therapy: A Step Toward Healing

At Mountains Therapy in NJ, we understand that starting therapy can feel overwhelming. Whether you are beginning therapy for personal growth, relationship support, or emotional well-being, your first session is a significant step toward healing.

For many people, starting therapy for the first time can bring up questions like:

What to expect when starting therapy?
Why is starting therapy so hard?
How to go about starting therapy?

This guide will help you understand what to do before starting therapy, how to prepare, and what to expect from the process.

What to Know Before Starting Therapy

Before your first session, it’s helpful to know what therapy entails. Therapy is a collaborative process where you and your therapist work together to explore thoughts, emotions, and behaviors.

What to expect starting therapy?

Therapy is a safe, confidential space for self-exploration.
You can talk about anything you want and it will be kept between you and your therapist. With the exception on plans to harm self or others.
Progress takes time—starting therapy includes patience and self-compassion.
The therapist will guide, but active participation from you is key.

Why is Starting Therapy So Hard?

Many people feel hesitant about starting therapy for the first time because of fear, stigma, or uncertainty. It’s common to wonder, "Why is starting therapy so hard?"

Here’s why some struggle:

Fear of judgment or vulnerability
Uncertainty about the therapy process
Worries about opening up difficult emotions

If you’re feeling anxious about starting therapy for the first time, remember that it’s a courageous step toward healing.

What to Expect When Starting Therapy

Your first session will typically include:

✅ An introduction to your therapist and discussion about your background

✅ A conversation about your concerns, goals, and expectations

✅ An overview of therapy approaches, such as CBT or mindfulness techniques

Therapy is not about giving advice—it’s a guided process of self-discovery, emotional healing, and skill-building.

1. Choose the Right Therapist

Finding the right therapist is essential for success. Whether you need individual therapy, couples therapy, or family therapy, selecting a therapist who aligns with your goals is crucial.

If you're wondering, "How to go about starting therapy?", here are some tips:

✅ Research therapists' specialties—such as Cognitive Behavioral Therapy therapist near me, CBT therapist for anxiety near me or trauma therapy near me.
✅ Consider logistics—location, availability, and insurance coverage.
✅ Look for someone who makes you feel comfortable and supported.

2. Establish Clear Goals

Therapy offers a safe space for discussing sensitive topics, including marital issues, relationships issues, and grief. Share openly with your licensed therapist about your concerns, whether they involve relationship dynamics, emotional triggers, or life transitions. The more your therapist knows, the better they can provide support using proven techniques like EFT therapy or trauma-informed therapy. If you're engaging in marriage counseling, be specific about your goals for improving communication and connection.

3. Open and Honest Communication

Therapy creates a safe environment for exploring sensitive issues, including marital conflicts, parenting stress, and emotional hurdles. Share openly with your in-person therapist or online therapist about your concerns, whether they involve work-life balance, anxiety, or major life changes. Honesty enables your therapist to tailor strategies that best meet your needs.

4. Active Participation

Maximize your progress by actively participating during sessions. This includes:

Discussing challenges
Asking questions
Completing therapeutic exercises like journaling, mindfulness meditation, or cognitive restructuring

Active engagement is especially important in relationship counseling and marriage counseling, where collaborative effort drives results.

5. Building Trust and Rapport

Establishing trust is crucial for effective therapy. This rapport encourages deeper exploration of topics such as:

Attachment styles
Emotional regulation
Conflict resolution

Whether you're working with an individual therapist or a couples therapist, building this bond enhances your ability to achieve meaningful progress.

6. Discuss Therapy Approaches

Understanding your therapist's approach helps you feel comfortable and informed. Whether you’re meeting with an in-person therapist or online therapist, knowing their approach ensures alignment with your goals.

7. Patience and Self-Compassion

Change takes time. Practice self-compassion and understand that progress in therapy often happens in small, meaningful steps. Whether you’re addressing trauma, stress management, or communication challenges, patience is essential for lasting growth.

8. Keep a Journal

A therapy journal can help you:

Track insights
Reflect on progress
Identify patterns in emotional health

Journaling is especially helpful in CBT and mindfulness-based therapy, where recognizing your triggers and thought patterns plays a key role in recovery.

9. Communicate Feedback

Open communication is essential. If something about the therapy process isn’t working, let your therapist know.

Providing constructive feedback allows them to:

Adjust strategies
Address your needs
Improve relationship dynamics, stress reduction, or self-awareness

10. Consistency Matters

Regular attendance is critical for achieving success in therapy. Skipping sessions can hinder progress in areas like:

Individual Counseling near me
Couples Counseling near me
Marriage counseling near me
Family counseling near me

Consistency ensures steady progress toward your therapeutic goals.

11. Self-Care is Key

Complement therapy sessions with self-care routines like:

Mindful breathing
Exercise
Spending quality time with loved ones

Self-care strengthens your ability to manage stress, improve emotional balance, and sustain the positive changes achieved in therapy.

Cognitive Behavioral Therapy Treatment

Cognitive Behavioral Therapy (CBT) is one of the most effective techniques used in therapy. It helps individuals challenge negative thoughts and develop healthier coping mechanisms. If you’re wondering, "What is starting with therapy like?", expect a process tailored to your unique needs.

Other therapy approaches offered at Mountains Therapy in NJ include:

Acceptance and Commitment Therapy (ACT): Encourages individuals to accept their thoughts and feelings while committing to actions that align with their values, promoting psychological flexibility through mindfulness-based strategies.
Cognitive Behavioral Therapy (CBT): A structured, time-limited therapy aimed at changing negative thought patterns and behaviors to improve emotional regulation and develop coping strategies, commonly used to treat conditions like anxiety and depression.
Dialectical Behavior Therapy (DBT): Combines mindfulness and emotional regulation techniques to help individuals manage intense emotions and improve relationships, particularly effective for borderline personality disorder and suicidal behaviors.
Emotionally Focused Therapy (EFT): Developed by Dr. Sue Johnson, this approach helps couples strengthen their emotional connection, improve communication, and transform negative interaction patterns into secure, loving bonds.
Gottman Method Couples Therapy: Focuses on enhancing relationship satisfaction through improved communication, conflict resolution, and emotional connection, based on extensive research by Drs. John and Julie Gottman.
Mindfulness-Based Therapy (MBT): Integrates mindfulness practices such as meditation and breathing exercises to help individuals reduce stress, increase self-awareness, and promote present-moment awareness.
Narrative Therapy: Assists individuals in reshaping their identities by re-authoring personal stories and focusing on strengths, viewing problems as separate from the person and emphasizing the power of personal narratives.
Psychodynamic Therapy: Explores unconscious processes and past experiences to gain insight into current behaviors and emotional issues, aiming to uncover deep-rooted feelings and conflicts influencing present behavior.
Solution-Focused Therapy (SFT): A goal-oriented therapeutic approach that emphasizes finding solutions and building on existing strengths to address current challenges.
Trauma-Focused Cognitive Behavioral Therapy (TF-CBT): A specialized form of CBT designed to help individuals process and overcome traumatic experiences, reducing trauma-related symptoms.

Taking the First Step to Start Therapy

Starting therapy can feel intimidating, but it is a powerful step toward emotional well-being. By choosing the right therapist, whether it's an individual therapist near me, couples therapist near me, marriage counselor near me or family therapist near me, setting clear goals, and actively engaging in the process, you can make the most of your initial sessions. Building trust, communicating openly, and practicing patience are essential elements in this journey toward personal growth and emotional well-being.

Whether you’re struggling with stress, anxiety, relationships, or past trauma, therapy provides the tools to help you heal. If you’re searching for the best therapists near me NJ or best counselors near me NJ or considering starting therapy for the first time, Mountains Therapy in NJ is here to help. For more information about individual counseling, couples counseling, or family counseling, contact Mountains Therapy today! Reach out to us today to connect with a licensed therapist and begin your journey to healing.