Beginner's Guide to Therapy
Everything you need to know to get started with therapy confidently.
Starting therapy can feel overwhelming—especially if you've never been before. You might wonder how to find a therapist, what happens in sessions, how much it costs, or whether therapy will actually help. These feelings are completely normal, and this resource hub is designed to answer your questions and guide you through the process.
Whether you're considering therapy for the first time, preparing for your first session, or just want to understand what therapy is all about, you'll find comprehensive beginner-friendly resources here.
Essential Resources
Getting Started with Therapy
Step-by-step guide to beginning your therapy journey—from deciding to seek help to booking your first session.
First Session Guide
What to expect in your first therapy session, how to prepare, and questions your therapist might ask.
Finding the Right Therapist
How to find, evaluate, and choose a therapist who's the right fit for your needs and goals.
Types of Therapy Explained
Beginner-friendly explanations of common therapy types—CBT, DBT, psychodynamic, and more.
Therapy Costs & Affordability
Understanding therapy costs, insurance coverage, and finding affordable mental health care options.
Online Therapy Platforms
Compare beginner-friendly online therapy platforms—convenient, affordable, and easy to get started.
Common Questions for Therapy Beginners
How do I know if I need therapy?
Consider therapy if you're experiencing persistent sadness, anxiety, relationship problems, trauma effects, difficulty coping with life changes, or simply want support for personal growth. You don't need to be in crisis to benefit from therapy.
What happens in the first session?
Your first session is typically an intake/assessment where your therapist asks about your history, current concerns, and goals. They'll explain their approach and answer your questions. It's a chance to see if you feel comfortable with them.
How long does therapy take?
It varies widely. Some people see improvement in 8-12 sessions of focused therapy for specific issues. Others benefit from longer-term therapy (6+ months). Your therapist will discuss treatment goals and expected timelines with you.
How much does therapy cost?
Traditional in-person therapy costs $100-$200+ per session without insurance. With insurance, you might pay a $10-$50 copay. Online therapy platforms typically cost $60-$100 per session or $240-$400/month for subscription models.
What if I don't like my therapist?
It's completely okay to switch therapists. The therapeutic relationship is crucial to success. If you don't feel heard, comfortable, or like you're making progress after a few sessions, it's wise to find a better fit.
Is online therapy as good as in-person?
Research shows online therapy is just as effective as in-person for most conditions, including anxiety, depression, and PTSD. It offers convenience, affordability, and accessibility—especially for those with transportation or scheduling barriers.
What to Expect from Therapy
Understanding what therapy involves can help ease anxiety about starting:
Therapy Typically Involves:
- Regular sessions: Weekly or bi-weekly 45-60 minute sessions (frequency depends on your needs)
- Open conversation: Talking about your thoughts, feelings, experiences, and challenges in a confidential space
- Goal setting: Working with your therapist to identify what you want to achieve and tracking progress
- Skill building: Learning coping strategies, emotional regulation techniques, and healthier thought patterns
- Homework/practice: Many therapists assign between-session exercises to reinforce what you're learning
- Ups and downs: Progress isn't linear—some sessions feel productive, others feel slow. That's normal.
- Your pace: You control what you share and when. Therapists won't force you to discuss topics you're not ready for.
Remember: It's normal to feel nervous about starting therapy. Most people feel anxious before their first session, but that anxiety typically decreases once you begin and build rapport with your therapist.
How to Prepare for Your First Session
- Reflect on your goals: Think about what you want to get out of therapy (e.g., manage anxiety, improve relationships, process trauma)
- Prepare your history: Be ready to discuss your mental health history, current symptoms, medications, and major life events
- Write down questions: Bring a list of questions about the therapist's approach, experience, and what to expect
- Verify insurance/payment: Confirm costs, copays, and payment methods before your appointment
- Arrive early: Give yourself time to fill out paperwork and settle in before your session starts
- Be honest: The more honest you are with your therapist, the more they can help you
- Give it time: Don't judge therapy based on one session. It takes 3-4 sessions to get a real sense of the therapeutic relationship
Beginner Blog Articles
We're building a comprehensive library of beginner-focused articles. Future posts will cover topics like:
- • "I think I need therapy but I'm scared" – Overcoming therapy anxiety
- • What to say in your first therapy session
- • How to know if your therapist is a good fit
- • Therapy mistakes beginners make (and how to avoid them)
- • Understanding therapist credentials: LCSW, LMFT, LPC, PsyD explained
- • Online therapy vs in-person: Which is right for beginners?
- • How to afford therapy when money is tight
- • What does "do the work" in therapy actually mean?
In the meantime, explore our existing beginner resources above, or browse related tags below.