What happens in therapy?

If you’re new to the idea of therapy, are considering reaching out but don’t know where to start or want to get going but are unsure what it will look like, this page is designed to give you a clearer sense of what therapy looks like in practice, from first contact through to ongoing sessions, so you know what to expect before getting started.

Finding the right therapist

One of the most important parts of starting therapy is finding the right person to work with. This can take time, and it’s often worth speaking with more than one therapist before deciding. Once you’ve found a psychologist who sound like they may be a good fit, look at their website or profile and arrange an initial consultation. These conversations give you a chance to get a sense of the therapist, how they work, and how you feel talking with them.

There is no expectation to commit after an initial contact or consultation.

Your first session

The first few sessions are usually focused on getting to know you, what you’re finding difficult and what you would like to be different.

You’ll typically talk through what has brought you to therapy, how things have developed over time, and what impact this is having on your life now. It is also important to think about what change might look like for you and what you are hoping therapy will lead to.

You don’t need to prepare anything in advance or know exactly what to say—part of the psychologist’s role is to help guide the conversation.

How therapy works

The approach a therapist uses can shape how sessions feel and what they focus on.

I draw on cognitive behavioural therapy (CBT), compassion focused therapy (CFT), and acceptance and commitment therapy (ACT). My approach tends to focus on what feels difficult in the present, how patterns may be maintaining those difficulties and what changes might help you move forward.

Where helpful, we may also explore how earlier experiences have shaped how you think, feel and respond today.

The aim is not just to understand things, but to help you develop new ways of responding, alongside practical tools and perspectives that support day-to-day change.

What sessions are like

Therapy is collaborative. You are the expert in your own experience and the psychologist’s role is to bring the understanding and evidence-based ways of working with what you’re facing.

It’s important that therapy feels useful for you, so you will be encouraged to share feedback – whether something doesn’t feel helpful, doesn’t fit or if there is something you would prefer to focus on.

Between sessions

Sessions are usually weekly or fortnightly which helps build continuity and momentum. As therapy progresses and you move towards ending, sessions may become less frequent.

Between sessions, your psychologist may give you things to work on – this could be reflecting on something discussed in session, reading some information or trying out new ways of responding in day-to-day situations. This is then reviewed together as part of sessions and adjusted as needed.

What progress can feel like

Therapy isn’t a linear process. Some sessions may feel helpful and clarifying, others may feel more challenging or emotional and some may feel like nothing much has happened. This is normal and part of the process. Change often happens gradually and in waves rather than a straight line.

Over time, many people find they feel more able to understand what is happening for them, respond differently in difficult moments and experience a greater sense of steadiness or self-understanding. People often seek therapy to stop feeling difficult things, change often means you may still have times where you feel like this but you are better able to spot and respond to it.

Getting started

If you’re considering therapy and would like to understand what working together might look like in practice, you’re welcome to email me or use the contact form here to arrange an initial consultation.

This is a chance to talk through what’s been going on for you, ask any questions, and get a feel for whether working together feels like a good fit.