The Therapy Journey – What to Expect and How to Make the Most of It
- Brainz Magazine
- Jun 2
- 5 min read
Lydia Ignacio is the founder & CEO of Reaching Heights, a transformational self-study enterprise with the mission to teach profound healing at the mind, body, and spirit levels, inspire social consciousness and responsibility, and cultivate philanthropy. Heal the self, Heal the World! Together We Rise!
Starting therapy can feel both hopeful and overwhelming, especially if you’re unsure what to expect. This article offers a clear guide to help you navigate the process, from your first session to building a strong therapeutic relationship. Discover practical tips to make the most of your journey and create meaningful, lasting change in your life.
Therapy can be one of the most transformative experiences of your life, but getting started often feels daunting. Many people hesitate due to fears like:
Will it actually help me?
What if it’s uncomfortable?
How do I find the right therapist?
Is my struggle “serious enough” for therapy?
These concerns are completely normal. Therapy is a deeply personal journey, and while it may challenge you, it also provides tools for self-discovery, healing, and long-term growth. This guide will walk you through what to expect, common barriers, and how to make the most of your experience.
Step 1: Acknowledging the need for therapy
The first step isn’t booking a session, it’s recognizing that therapy could be beneficial. Here are some signs that you might benefit from professional support:
You feel stuck in patterns that no longer serve you.
You’re experiencing persistent stress, anxiety, or sadness.
Relationships feel strained, unfulfilling, or overwhelming.
You struggle with self-doubt, low self-worth, or past traumas.
You want personal growth, clarity, or emotional resilience.
Therapy isn’t just for crisis situations; it’s a proactive investment in yourself.
Step 2: Overcoming stigma and barriers
Despite growing awareness, misconceptions about therapy still exist:
“Therapy is only for people with serious mental health issues.”
Reality: Therapy is for anyone seeking growth, self-awareness, and healthier coping mechanisms.
“Talking to friends is the same as therapy.”
Reality: While supportive friends are valuable, therapists provide professional guidance, tools, and evidence-based strategies.
“If therapy hasn’t worked before, it never will.”
Reality: Finding the right therapist and approach is key; therapy isn’t one-size-fits-all.
Financial & accessibility barriers
Insurance & sliding scale fees: Many therapists offer sliding-scale pricing based on income. You can also check Open Path Collective for affordable therapy options.
Teletherapy options: Platforms like BetterHelp and Talkspace offer virtual therapy for convenience.
Community clinics: Local nonprofits often provide low-cost or free counseling services.
Step 3: Finding the right therapist
Not all therapists are the same, and finding a good match is crucial. Consider these factors:
Specialization: Do they focus on trauma, relationships, anxiety, or other concerns you have?
Therapeutic style: Some therapists are structured and solution-focused (e.g., CBT), while others take a deeper, exploratory approach (e.g., psychodynamic therapy).
Cultural competency: If your identity, background, or values are important in your healing process, find someone who understands and respects them.
Comfort level: You should feel safe, heard, and supported in their presence.
Where to find therapists
Psychology Today: Search by specialty, insurance, and location.
TherapyDen: A diverse, inclusive therapist directory.
Inclusive Therapists: Focuses on therapists with cultural humility and diverse identities.
Reaching Heights: Alternative Psychotherapy services that merge psychotherapy and energetic medicine.
Step 4: What to expect in therapy
The first session: Laying the foundation
Your first appointment is a consultation, a chance to share what’s on your mind and see if the therapist is a good fit. Expect questions like:
“What brings you to therapy?”
“What are your goals or areas of concern?”
“Have you tried therapy before? What worked or didn’t?”
You’re not expected to have everything figured out. Just be honest and open, and trust that the process unfolds over time.
The emotional rollercoaster
Therapy isn’t always a straight path; some sessions will feel like breakthroughs, while others might leave you feeling emotionally drained. This is normal. Healing often involves:
Increased awareness: Noticing patterns and deep-seated emotions.
Temporary discomfort: Addressing pain before healing can begin.
Shifts in relationships: Learning boundaries and self-advocacy.
Give yourself grace, and remember: discomfort doesn’t mean therapy isn’t working; it means growth is happening.
Step 5: Making the most of therapy
Practical strategies for success
Be honest: Even when it’s uncomfortable, authenticity leads to deeper healing.
Set goals: Define what you want from therapy, whether it’s coping strategies, confidence, or emotional clarity.
Practice between sessions: Apply insights and techniques in real life for lasting change.
Be patient: Transformation takes time, trust the process.
Communicate with your therapist: If something isn’t working, express it. Therapy should be a collaborative experience.
Therapeutic tools you can use daily
Journaling: Reflect on emotions, progress, and breakthroughs.
Mindfulness & meditation: Apps like Headspace and Insight Timer can help.
Grounding techniques: Breathing exercises, sensory focus, or guided imagery can reduce anxiety.
Self-compassion practices: Replace negative self-talk with affirmations and self-kindness.
Final thoughts: Therapy as a transformational journey
Whether you’re starting therapy for healing, self-discovery, or personal growth, understanding the process makes it more rewarding. Therapy isn’t about fixing something “wrong” with you; it’s about empowering yourself to navigate life with greater clarity, resilience, and well-being.
If you’re still unsure, consider booking a consultation; there’s no commitment, just an opportunity to explore if it’s right for you. The most important step? Starting.
Resources for further exploration
Books:
The body keeps the score: Bessel van der Kolk (Trauma & Healing)
Maybe you should Talk to Someone: Lori Gottlieb (Inside Look at Therapy)
Radical acceptance: Tara Brach (Self-Compassion & Mindfulness)
Podcasts:
Therapy chat: Insightful discussions on mental health.
The trauma therapist podcast: Interviews with experts in the field.
Online therapy & support networks:
National Alliance on Mental Illness (NAMI), Mental health education & resources.
Crisis Text Line – Free 24/7 support (Text HOME to 741741).
Suicide Prevention Line/Crisis Hotline, 24/7, 365 days available hotline
Read more from Lydia Ignacio
Lydia Ignacio, Transformational Coach & Therapist
Lydia Ignacio is an innovative leader in the utilization and merging of energetic healing therapies and psychotherapy to create a holistic therapy model that serves to heal mind, body, and spirit! Her vision is to build an enterprise that teaches healing at the core for the one and for the many by activating personal purpose, raising social consciousness and responsibility, and cultivating the philanthropy of unity. Her gifts of clairvoyance and scholarly mastery early on revealed the intrinsic truths of oneness and purpose for all. Dedicating herself to spreading the gospel of the gift of life as a treasure of human experience and expression in all forms. The message: To love the self is to love all! This is the meaning of life.
References:
American Psychologist (2021). The Therapy Process: How Psychotherapy Works and What Clients Should Know.American Psychologist, 76(6), 935-944. Link
Journal of Clinical Psychology (2020). Engagement and Retention in Therapy: Factors That Influence the Success of the Therapy Journey. Journal of Clinical Psychology, 76(7), 1263-1277. Link
Psychotherapy Research (2021). The Therapeutic Alliance and Its Role in Therapy Outcomes: A Review and Analysis. Psychotherapy Research, 31(2), 145-160. Link
Journal of Counseling Psychology (2022). Navigating the Therapy Process: Understanding the Client-Therapist Relationship and the Stages of Healing. Journal of Counseling Psychology, 69(5), 509-520. Link
Psychological Services (2020). Making the Most of Therapy: How Clients Can Maximize Their Progress in Treatment. Psychological Services, 17(3), 342-350. Link
Journal of Marital and Family Therapy (2020). What to Expect in Therapy: An Overview of the Therapy Process and Techniques. Journal of Marital and Family Therapy, 46(4), 606-618. Link
