While individual circumstances and problems are unique to the person or couple seeking therapy, desiring change and growth is a common experience for everyone. Common  issues can be around mental health challenges such as coping with anxiety or depression. Other times people are seeking relief, healing, and support due to relationship problems caused by infidelity, intimacy struggles, poor communication, or struggling with the mental health problems of a loved one. Others come to therapy in search of becoming more comfortable in their own unique identity. Regardless of the issue, people are seeking change and healing when they make the decision to seek therapy.

Counseling is both a transformative and educational experience for people.  Individuals or couples enter into a process of learning and deepening their knowledge and insight about themselves and their relationships.  Other times, individuals and couples are learning about specific conditions (e.g., depression, anxiety, anger, substance abuse etc.) that are impacting their lives.  The following are some common ways that professional counseling is found to be helpful:

• improved communication and interpersonal skills
• greater self-acceptance and self-esteem
• ability to change self-defeating behaviors/habits
• better expression and management of emotions, including anger
• relief from depression, anxiety or other mental health conditions
• increased confidence and decision-making skills
• ability to manage stress effectively
• improved problem-solving and conflict resolution abilities
• greater sense of self and purpose
• recognition of distorted thinking

A typical session lasts 50 to 60 minutes.  Most clients at the start of therapy will meet for weekly sessions and then overtime will gradually reduce frequency. Depending on a client's need and therapy goals, some clients can begin with bi-weekly sessions. Recommendations for the frequency of sessions will be discussed at the first session.

Each client or couple presenting to counseling has unique needs and experiences change and growth at their own pace.  At the beginning of the counseling process a treatment plan will be developed with the client that will outline a set of goals and objectives for counseling.  Both the client and therapist will work together over the course of the counseling process to meet those goals and objectives. A client's motivation and commitment to their counseling will significantly impact the outcome of the process. Clients will typically meet weekly for 3-6 months and then gradually reduce the frequency of their sessions to monthly. Your therapist will discuss an individualized plan with you at the start of the counseling process.

1) Think about what you want to get out of therapy.

Although this may seem obvious, it is an important question to give time time thinking about prior to therapy and then sharing this with your therapist. Your therapist is committed to supporting you and your goals for therapy.

2) Schedule consultations.

Good therapists will expect you to schedule a phone call consultation before booking an appointment with them. You should not feel pressured to pay for a session without this consultation.

The point of the consultation is to determine if you’re a good match for each other. Do they have the expertise you need for your specific issue? Do you feel comfortable speaking to them? Are they a good listener? Once someone feels like they might be a good fit, schedule your first appointment with your new therapist.

3) Go to your first appointment with an open mind.

The first session of therapy can feel pretty awkward. The therapy relationship is likely a different dynamic than you’ve experienced before. Treat this as an opportunity for open-mindedness. This session is about laying the groundwork, getting to know each other, and beginning to make a plan.

Don’t be surprised if you experience unexpectedly raw emotions. Many people cry in their first session just at the sheer relief of having someone to talk to. Let it out! That’s what therapy is for.‍

4) Talk about your next session.

Depending on how many therapy sessions you intend to have, whether short-term or long-term, it's practical to discuss what to expect for the next session. Your therapist may have specific areas they want you to report back on, or exercises they'd like you to try.

This is also an opportunity to share any curiosities you might have about different treatment methods.

You can also use this time to say you’d like to reflect on your latest session before booking your next. Therapy should be a safe environment. If it doesn't feel that way, you are under no obligation to continue with that therapist so long as services rendered are paid for.‍

5) Be prepared for your next session.

You might think that what happens during therapy hour stays in therapy hour, but for therapy to work, you’ll need to be doing work between sessions. We’ll break down in the next section how to do this well.‍

6) Keep the dialogue open.

You and your therapist may set a goal in your first session about when you’d like to have your final session, or you may keep it open-ended. The important thing to remember is that this is a client service. If at any point you feel uncomfortable or have questions about your therapy, it is perfectly ok to ask them