What to Expect in Therapy and How It Helps

Starting therapy can feel daunting, but it's a flexible, open-ended journey toward self-discovery and emotional growth—one conversation at a time.

If you’re new to therapy, you might wonder, "What exactly am I supposed to do?" The idea of sitting down with a therapist and talking about personal stuff can feel intimidating and vulnerable, but therapy is more flexible and open-ended than you might think.

In a typical session, your main task is to talk—about your thoughts, emotions, experiences, or whatever is weighing on your mind. You don’t need to have a script or plan in advance. Your therapist can guide the conversation if needed, asking questions and helping you explore important areas of your life. You can share as much or as little as you’re comfortable with. Sometimes, just voicing feelings out loud helps organize your thoughts.

You might also engage in reflective exercises or homework between sessions, depending on the therapy approach. For instance, in cognitive-behavioral therapy (CBT), you might be asked to notice and challenge certain thought patterns in your daily life. In mindfulness-based therapy, you might practice breathing techniques to manage anxiety.

Your role during therapy is to be honest and open to the process. Even if you’re unsure about what to talk about or where to start, that’s okay. Therapy is a journey, and each session brings new insights. Over time, you’ll learn more about yourself, gain tools for managing challenges, and develop greater emotional awareness.

There’s no “wrong way” to do therapy—what matters is that you show up and allow yourself to engage with your therapist, however that looks for you.

Therapy is a journey, and each session brings new insights.