First Time? What to Expect in Therapy
I know I need help, but I’m not sure what therapy can even do for me…
This is a very common thought. Starting therapy can feel like a big step, and it’s completely normal to feel unsure, nervous, or even skeptical about whether it will help. Therapy with me is conversational, collaborative, and grounded. It’s not about being analyzed or judged, and it’s not about me telling you what to do. Instead, we work together to understand what’s happening beneath the surface, notice patterns that keep you feeling stuck, make space for emotions rather than getting overwhelmed by them, and build ways of responding that feel more aligned and sustainable.
Sometimes sessions are reflective and exploratory.
Sometimes they’re more practical and focused.
Often, they’re a mix of both. Therapy isn’t about having the “right” answers, and you don’t need to be articulate or know exactly what you’re feeling to begin.
Before Your Consultation
Once you book your consultation, you’ll receive a short intake form to complete beforehand. This gives some background so we can use our time more meaningfully—but you don’t need to write everything out perfectly. If you're not sure what to say, that’s okay. We’ll figure it out together.
Your Consultation
This 15-minute consultation is a space to start getting a sense of each other and what’s been going on for you. I will send you a video link, or I’ll give you a call on your phone depending on your preference.
We might talk about:
What brought you to therapy right now
Patterns you’ve been noticing (thoughts, emotions, behaviours)
What feels hardest or most stuck
What you’re hoping might change
Your current resources and historical background
There’s no pressure to share everything right away. Once we have an idea of which direction you want to go, I’ll share with you which pathways we might try first and how they work. That way you are fully informed of everything to come, and you have a main part in creating the plan. We also leave space for any questions you might have about the process, fees, scheduling, myself—anything that comes up for you! If you are not feeling that click then I can also set you up with referrals for therapists that might be more aligned with your needs.
After the consultation, we can book your first full session.
How Long Does Therapy Take?
This depends on what you’re looking for. Some people come for a short period focused on a specific issue. Others stay longer to work more deeply on patterns that have been around for a while. Often people who reach their goals check back in periodically throughout the year just to debrief, evaluate progress, and help maintain regulation. We can check in regularly about what’s feeling helpful and adjust as needed.