How do I take the first step in starting therapy?
It’s completely normal to feel hesitant, nervous, or even scared about starting therapy. There’s still stigma around seeking mental health support, and the process itself can feel overwhelming. But if therapy is already on your mind, that’s a good sign it might be the right step for you.
You’re not alone in wondering where to start. Many people ask themselves, What do I say? Where do I begin? What if I can’t explain myself well? It’s okay to have questions before getting started.
That’s why we offer a free phone consultation with our Intake Coordinator — to give you space to ask questions, share any concerns, and feel more confident about taking this step. We’re here to support you from the very start.
How to find the right therapist for me?
Finding the right therapist may take time, but it’s worth the effort. When you feel comfortable opening up about difficult issues, therapy becomes much more effective.
Here are a few key factors to consider when choosing a therapist:
- Experience & Expertise: Do they have experience with the issues you’re facing?
- Therapeutic Approach: Does their treatment style align with what you’re looking for?
- Shared Viewpoint & Direction: Do you agree on the main goals of therapy and the steps to get there?
Keep in mind that it can take a few sessions to truly determine if you and your therapist are a good fit. Try to give it at least three to four weeks before making a decision. If something doesn’t feel right, talk openly with your therapist. What matters most is finding someone you connect with, so you can get the support you need.
What can I expect during my first therapy session?
Your first session is a chance for you and your therapist to get to know each other, discuss your goals, and create a plan tailored to your needs.
Therapy won’t always be easy — in fact, it can be deeply challenging at times. That’s why having a therapist you trust, someone you feel safe navigating the hard moments with, makes all the difference.
The first few sessions help build that foundation of trust and understanding, setting the stage for meaningful work together. Like any relationship, therapy requires openness, communication, and commitment — but you don’t have to figure it all out at once. Your therapist is here to support you every step of the way.
Is therapy covered by my insurance?
We are in-network only with EHP. If you have a different insurance provider, you may still be eligible for out-of-network reimbursement. This means you pay upfront for services and then we submit a claim to the insurance company on your behalf as a courtesy.
Most insurance companies that provide out-of-network benefits cover between 50%-75% of the cost per session. Check out our free calculator to get an estimate of your reimbursement.
Is couples counseling covered by insurance?
No, couples therapy or marriage counseling is not covered by insurance.
Insurance only covers treatment for diagnosable conditions, such as depression or anxiety. Since couples counseling focuses on strengthening relationships rather than treating an individual diagnosis, most insurance providers don’t consider it a reimbursable service.
You can learn more about this on our blog: Will My Insurance Cover Couples Counseling?
Does online therapy really work?
Yes! Research shows that online therapy is just as effective as in-person sessions for a wide range of mental health issues across different age groups. In fact, clients report the same level of satisfaction between online and in-person therapy.
Online therapy also offers a convenient and accessible way to get support without disrupting your daily routine. Whether you have a busy schedule, mobility challenges, or simply prefer the comfort of your home, virtual sessions provide a flexible alternative to in-office counseling.
Our online therapy sessions take place over a secure, confidential video platform, ensuring your privacy and peace of mind — just like in-person therapy.
How do I prepare for online sessions?
Before your session, you’ll receive a unique link to join your secure video appointment. All you need is a computer, tablet, or smartphone with internet access, a camera, and a microphone.
To make the most of your session, here are a few tips:
- Find a quiet, private space where you can talk freely.
- Ensure your device is charged and your internet connection is stable.
- Turn on “Do Not Disturb” on your phone to minimize interruptions.
- Use headphones for better sound quality and privacy.
- Test your camera and microphone in advance.
- Keep a notebook and pen handy for notes, along with any materials your therapist has recommended.
These small steps can help create a comfortable and focused space for your session.
How often will I have sessions?
Consistency is key in therapy. We recommend weekly sessions to build momentum and maintain continuity, which is crucial for achieving lasting change.
However, the frequency of sessions can be adjusted based on your needs, goals, and the stage of your therapy journey. Your therapist will work with you to find a schedule that feels right.
How long will I need to be in therapy?
Studies show that a minimum of 8 sessions is necessary to build a strong therapeutic relationship and work through your goals effectively.
However, the length of therapy varies for each person. Your journey will depend on your unique needs, progress, and what you hope to achieve — something you and your therapist will discuss together along the way.
How do I schedule my sessions?
After your first appointment, you’ll schedule sessions directly with your therapist—either during sessions or by email.
Most therapists keep the same day and time each week for consistency and convenience. If your schedule varies, let us know in advance; some therapists may be able to offer more flexibility.
Why shouldn’t I just take medication?
Medication can help manage symptoms, but it doesn’t address the underlying causes of what you’re going through. Therapy helps you explore the root of the issue, understand your behaviors, and develop strategies to achieve your personal or relational goals.
In some cases, a combination of therapy and medication can be the most effective approach. If you’re unsure, your therapist can help you explore what’s best for your needs.
What’s the difference between talking to a therapist and talking to a friend?
While friends and family can be great sources of comfort, a therapist brings professional training and experience to help you navigate your challenges in a deeper, more structured way.
Unlike personal relationships, therapy is free from expectations, biases, or emotional entanglements. You can speak openly without worrying about how it might affect your loved ones.
A therapist will help you approach your situation from a new perspective, teach you coping strategies tailored to your needs, and support you in building a stronger connection with yourself.