There’s something about starting therapy that can feel… big. Even if you know deep down that talking to someone could help, actually booking that first session can feel like standing on the edge of a diving board, looking down at the water below. It’s uncertain, a little scary, and maybe even overwhelming.
If that sounds familiar, you’re not alone. The fear of starting therapy is incredibly common. Whether it’s the unknown, the vulnerability, or just not knowing what to expect, taking that first step is often the hardest part. But here’s the thing—therapy isn’t about being judged, “fixed,” or told what to do. It’s about having a space where you can breathe, be heard, and sort through the things that have been weighing on you.
Let’s talk about what might be holding you back and how you can move through those fears at your own pace.
1. “What if I don’t know what to say?”
You don’t have to come in with a perfectly crafted story of what’s going on. A good therapist will guide the conversation in a way that feels natural. Some people start with, “I don’t even know where to begin,” and that’s completely okay. Therapy isn’t a test—it’s a process, and you’re allowed to ease into it.
2. “What if therapy makes me feel worse?”
Facing emotions you’ve pushed aside can be tough, and sometimes, therapy can bring up feelings you weren’t expecting. But that doesn’t mean it’s making things worse—it means you’re finally giving those emotions the attention they deserve. The important part? You don’t have to go through it alone. Your therapist is there to help you process things in a way that feels safe and manageable.
3. “What if my therapist judges me?”
A good therapist isn’t there to judge you—they’re there to understand you. No topic is too “weird,” too “embarrassing,” or too “messy” for therapy. In fact, the things you might feel the most ashamed of are often the things that deserve the most compassion.
4. “What if therapy doesn’t help?”
It’s natural to wonder if therapy will actually make a difference. Healing isn’t instant, and some sessions might feel more helpful than others. But therapy isn’t about quick fixes—it’s about giving yourself the tools, insight, and space to grow. And if the first therapist you see doesn’t feel like the right fit? That’s okay. Finding the right therapist is a little like dating—you might have to try a few before you find the right match.
5. “What if I get emotional?”
Tears? Totally normal. Laughter? Also normal. Long pauses where you don’t know what to say? You guessed it—normal. Therapy is one of the few places where you don’t have to filter yourself. However you show up, it’s the right way.
Taking the First Step—Gently
If the idea of booking that first session feels overwhelming, start small:
- Look up therapists who feel like a good fit. Many have websites or profiles where you can get a sense of their approach.
- Send an email or text instead of calling if that feels easier. You don’t have to have all the answers—just a simple “I’m interested in starting therapy” is enough.
- Remind yourself that therapy is for you. It’s not about being “bad enough” to need help or having everything figured out—it’s about giving yourself the support you deserve.
Starting therapy isn’t about being broken or weak. It’s about being human. And if you’re here, reading this, thinking about it? That’s already a huge step. The rest? You’ll figure it out, one conversation at a time.
And when you’re ready, we’re here to help.