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What Does Therapy Feel Like? A Look Inside a Typical Session

Writer's picture: Melissa Londry, LPCMelissa Londry, LPC



If you’re considering therapy but feel unsure about what to expect, you’re not alone. Many people feel apprehensive about starting therapy, often because they’re unsure what it’s really like. This article will walk you through a typical therapy session and provide actionable steps, resources, and insights to ease your mind.


Before the Session


Initial Setup

  1. Paperwork and Intake Forms: Expect to fill out forms that gather your personal history, reasons for seeking therapy, and any immediate concerns. This could include:

    • A consent form explaining confidentiality and its limits.

    • A questionnaire about your mental health history, current stressors, and goals.


    Actionable Tip: Spend some time reflecting on what you want to achieve in therapy before your first session. Write down your goals or key challenges.


    Resource: APA’s How to Choose a Psychologist guide.


Setting Expectations

  1. Therapist Introduction: During your first session, your therapist will explain their approach, outline the structure of therapy, and answer any questions you may have about the process.

    • Example topics: confidentiality, session duration, and frequency of sessions.


    Actionable Tip: Prepare questions, such as: “What should I expect from our work together?” or “How will we measure progress?”


A Typical Therapy Session


A Warm Welcome

Your therapist will greet you in a calm, inviting space, whether in person or via telehealth. The atmosphere is designed to make you feel comfortable and safe. This is your dedicated time, free from distractions.


Journal Article: “Therapeutic Alliance in Telehealth vs. In-Person Therapy: A Comparative Study” (Journal of Clinical Psychology, 2021).


Opening the Conversation

Sessions often begin with a check-in:

  • Common prompts include, “How have you been since we last met?” or “What’s been on your mind?”

  • This allows you to bring up pressing concerns or reflect on progress since your last session.


Actionable Tip: Keep a therapy journal between sessions to jot down key experiences, emotions, or thoughts you’d like to discuss.


Exploring Your Thoughts and Feelings

  1. Active Listening: Your therapist listens without judgment, offering empathy and validation.

  2. Open-Ended Questions: Examples include:

    • “What do you think triggers this feeling?”

    • “How do you usually cope with situations like this?”

  3. Techniques Used:

    • Cognitive-behavioral techniques to challenge negative thoughts.

    • Somatic practices to connect physical sensations with emotions.


Book recommendation: The Body Keeps the Score by Bessel van der Kolk.


Problem-Solving and Skill-Building

Therapists often provide tools or techniques, such as:

  1. Mindfulness Exercises: Breathing techniques or grounding exercises.

  2. Coping Strategies: Reframing thoughts, creating action plans, or role-playing scenarios.

  3. Past vs. Present Work: Sessions might alternate between unpacking past traumas and addressing current challenges.


Research: “Efficacy of Mindfulness-Based Cognitive Therapy for Depression” (Behavior Research and Therapy, 2019).


Reflection and Takeaways


At the end of each session:

  1. Summary of Key Insights: Your therapist may recap key points.

  2. Homework or Practice: You may be encouraged to try specific exercises or reflect on certain topics before the next session.

  3. Validation and Encouragement: Therapists often provide affirmations to help you leave the session feeling supported.


Actionable Tip: After the session, take 5-10 minutes to write down key takeaways and how you plan to apply them.


What Therapy is Not

  1. Judgmental Zone: Therapists create a safe, nonjudgmental space.

  2. Not a Quick Fix: Therapy is a process that unfolds over time.

  3. Not About Direct Advice: Therapists guide you toward finding your own answers within you that align with your values.


Resource: NAMI’s What to Expect from Therapy page.


What You Might Feel During Therapy


  1. Relief: Expressing your feelings can feel like a weight lifted.

  2. Discomfort: Growth often requires facing uncomfortable emotions or patterns.

  3. Empowerment: Over time, you’ll develop skills and insights to navigate challenges.


Actionable Tip: Track your emotional journey through therapy by maintaining a feelings chart or journaling your progress.


Journal Article: “Emotional Resilience Building Through Psychotherapy” (Psychiatry Research, 2020).


Therapy is a collaborative and supportive experience tailored to your needs. It provides a safe space to explore your feelings, understand yourself better, and create meaningful change. By being open and proactive, you can make the most of your therapeutic journey.


Further Reading:

  • Maybe You Should Talk to Someone by Lori Gottlieb.

  • Research article: “The Role of Therapeutic Alliance in Client Outcomes” (Journal of Counseling Psychology, 2018).

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