Unbound Mind Therapy And Wellness

Psychotherapy and counseling in a safe supportive space for healing and growth

Category: What To Expect In Therapy

You may be curious about starting therapy, but are not sure what to expect. Get to learn what therapy entails and the benefits of starting.

Are You Feeling Anxious About Starting Therapy?

Feeling anxious before your first therapy session is a normal and common part of the process. It is understandable that you may feel this way. You are meeting your therapist for the first time and you may wonder what your experience will be like. You may wonder if they will be warm and friendly, what type of questions they will ask you, how you may feel about the questions and anything else that comes up, and whether they will really understand you and what you are going through.

A good therapist knows that this is a likely occurrence and they often prepare in advance to help you feel comfortable and regulated during your session. You can always let them know how you feel throughout your session so they can help you regulate yourself. Before your session, you can take a series of deep breaths prior to leaving your house or before getting into the therapy office if your anxiety intensifies. Engaging your senses through things like sipping some water or smelling a nice scent can also help you remain grounded during your session.

You should not feel judged or unsupported by a therapist at any point of your therapy journey. Anxiety is a normal emotion and everybody has experienced it at some point in their lives. It is not something to be ashamed or guilty of. It is simply an emotion that can be managed using various techniques that activate your parasympathetic nervous system to facilitate relaxation and calmness. Try to refrain from fighting your anxiety in the present moment as that often intensifies it and elicits greater emotional and physical distress.

If you are someone who struggles with anxiety, therapy can help you address underlying causes and equip you with customized tools to manage your anxiety.

August 18, 2026
Things You Are Allowed To Do In Therapy
1. Ask Questions: When people come to therapy, they tend to hold back in the initial sessions as a way of being polite. However, it is totally okay and encouraged that you ask any questions you may have throughout your time in therapy, from your initial inquiry to your very last session. Asking questions ensures that you remain actively involved in your care.
2. Clarify: If you feel like your therapist has misunderstood something, you are encouraged to correct them or clarify your point.
3. Make Timely Requests: If you are unable to attend your session, it is always best to let your therapist know at least 24 hours in advance. It is not advisable to wait until the last minute to inform them or fail to show up for your session. Making timely requests allows you to reschedule your session without inconveniencing your therapist.
4. State Your Preferences: There are times when your therapist will give you assignments for you to continue working on your therapy goals in between sessions. If you feel like you would prefer something different, do not hesitate to let them know. For example, some clients prefer structured journaling over free writing. Stating your preferences can enhance your overall experience in therapy.
5. Share Progress Or Struggles: Progress in therapy is not always linear. There are times when you may feel like you are doing really well: you are accomplishing many of your therapy goals, your emotional wellbeing has improved, your relationship with self and others is okay, and you have a positive outlook on life. In contrast, there are days when you may feel like you are not making much progress or like therapy is making you worse. When your therapist has this information, he or she can help you understand what is happening to reduce confusion. Additionally, sharing your progress can enable you and your therapist to track your progress over time.
July 30, 2026
Why Your Therapist Does Not Give You Advice

I have had clients come in for therapy seeking my advice on personal or professional matters. Some explicitly say to me, “Please, I really need your advice.” Others state, “That is why I am in therapy: to get professional advice.” And if this was the case, then you wouldn’t need to be in therapy in the first place, right? A 10 minute call would be sufficient.

Therapy is professional support, not advice giving. The journey is yours, but your therapist walks alongside you. He or she creates a safe environment for you to explore your concerns in detail. Through this process, you may uncover new insights and a shift in perspective that may enhance your emotional wellbeing and help you make better decisions. When appropriate, your therapist may also equip you with helpful tools that you can use to enhance your decision making. This approach keeps you empowered rather than dependent.

The disadvantages of advice giving outweigh its advantages. Advice giving creates dependence and may negatively impact the therapeutic alliance. For instance, if your therapist gives you advice and it does not work, you may end up blaming them for that. This can create resentment, ultimately destroying the therapeutic relationship. On the other hand, if the advice works, you may become dependent on the therapist, expecting them to be making important decisions for you. If the therapist is not able to do this, you may become resentful.

Consequently, a professional therapist will always refrain from giving you advice. Instead, they will help you gain clarity over your situation and equip you with the skills and tools you need to make the right decision. You are the expert on your own life. You know what is best for you better than anyone else, including your therapist.

July 15, 2026
What Is Therapy, and Why Is It Important?
Psychotherapy, which a lot of people refer to as therapy, is where a trained mental health practitioner assists clients in exploring, understanding, and managing cognitive, emotional, social, and behavioral difficulties, using evidence-based approaches. Contrary to what some people think, therapy is not just about talking. Using various approaches and techniques, your therapist helps you gain insight into a lot of things including:
1. Recurring patterns and themes in your life.
2. The root of the problem you are currently experiencing.
3. Things that are maintaining your problems.
4. Unhelpful coping skills you may be using.
5. Ambivalence: You say you want to change, but your actions suggest otherwise.
6. Why you act the way you do: Your temperament, personality, and life experiences that impacted you without you realizing.
7. Your authentic self: Who are you when the world isn’t looking?
8. Parts of you that you’ve been neglecting for so long and how to nurture them.
9. Your behavior in relationships, both romantic and platonic.
10. How to move from your current state to your ideal state.
11. How to manage your emotions effectively.
Effective therapy is important because it will:
1. Enhance the quality of your life.
2. Help you detect mental conditions like depression or ADHD and guide you on the best treatment approach, whether that involves collaborative care or a referral.
3. Help you process difficult emotions in a safe space.
4. Identify traumatic experiences that may be affecting you subconsciously. Just because we forgot doesn’t mean the body forgot.
5. Guide you to be more self aware, which will enhance your ability to show up intentionally in your relationships and personal life.
6. Help you overcome stagnation and unproductivity.
7. Help you resolve persistent issues like low self esteem, fear of failure or being alone, difficulty managing stress, poor work-life balance, and chronic self doubt and self sabotage.
If this resonated with you and you’re interested in starting therapy, you are welcome to reach out to us or book your session using the bookings page on our website.
June 5, 2026