8 Things to Know Before Starting Therapy for the First Time!
Starting therapy for the first time can bring up a mix of emotions—curiosity, hope, nervousness, and maybe even a little fear. That’s completely normal. After all, stepping into the unknown can feel intimidating, especially when it involves opening up about your inner world. If you’re considering therapy but feeling unsure, you’re not alone. Some people begin therapy at our Richmond Hill centre because they are facing a crisis, others seek support after years of trying to manage things on their own, and a third group of adults or teens look for therapy to support personal development and growth.
No matter what brings you to therapy, it’s helpful to know what to expect. We’ll walk you through the process so you feel more prepared and at ease.
#1 You Don’t Have to Have It All Figured Out
Many people think they need to have a clear reason or a well-structured story before they go to therapy. The truth is, you don’t need to know exactly what’s wrong or how to explain it perfectly. Maybe you just feel overwhelmed, stuck, or like something isn’t quite right. That’s enough. Your therapist is there to help you untangle things at your own pace.
For example, psychotherapy for anxiety, depression or trauma is not about having a fully formed narrative before you begin. Often, the process itself helps you make sense of what you’re experiencing. Some days, you might walk in feeling unsure of what to talk about, and that’s okay too. Your therapist can help guide the conversation in a way that feels comfortable for you. Growth and healing unfold gradually, and part of therapy is giving yourself permission to explore. We simply advise you to be cautious of therapists or approaches that promise quick fixes; when it comes to emotions and the psychology of the mind, there’s no prescription, and band-aid therapies only lead to disappointment.
#2 Therapy Is a Conversation, Not an Interrogation
Some people worry they’ll be put on the spot or forced to share things they’re not ready to talk about. A good therapist will meet you where you are. The first session is usually about getting to know you—what’s bringing you in, what’s been on your mind, and what you hope to gain from therapy. There’s no rush, no pressure, and no judgment—just a conversation with someone who genuinely wants to support you.
What makes us different at A Time to Heal psychotherapy clinic in Richmond Hill is that we take an experiential approach to this conversation. We know that sometimes therapy can become stuck because all that’s happening is storytelling. While your story is important to us, we also aim to help you move beyond it using EMDR, Sensorimotor Psychotherapy, Internal Family Systems Therapy, Deep Brain Reorienting Therapy, Emotionally Focused Therapy, and so much more! Ultimately, we want to help you control your amygdala and your nervous system!
Learn more about What A Therapist Can Help With!
#3 “Nerves” Are Normal
That flutter of anxiety before your first session? Totally expected, it’s your body telling you that you are trying something new. Therapy is a vulnerable space, and it takes courage to show up. The good news is that those nerves often fade once you settle into the conversation. Think of therapy like a new workout for your emotional health—it might feel unfamiliar at first, but over time, it can become a space of relief and self-discovery.
It’s important to acknowledge that vulnerability can feel uncomfortable, especially in the beginning. But just as we strengthen our muscles through repeated exercise, we can build emotional resilience through therapy. Each session is a step toward understanding yourself better, and with time, it often becomes a space of comfort rather than apprehension.
#4 You Are in Control
You decide what you share and how deep you go. If something feels too overwhelming to talk about, that’s okay. For example, we know at our Richmond Hill clinic that therapy works best when it moves at a pace that feels right for you. If at any point you feel uncomfortable, speak up! A good therapist will want to know about this and will guide you to feel supported. Your voice and safety in therapy are the building blocks of how effective the process will be.
At our Richmond Hill psychotherapy centre, we often say, "we will go as fast as the most cautious part of you." This means we're here to support you, ensuring that every step we take aligns with your comfort level and readiness. We understand that everyone has a unique journey, and different parts of you may have varying levels of readiness for exploring new experiences.
This understanding is rooted in the concept of parts work therapy (Internal Family System therapy), which acknowledges that our minds consist of various parts, each with its own perspective and feelings. By honoring these diverse aspects of yourself, we aim to create a safe and supportive environment where all parts feel heard and respected. This approach allows us to work collaboratively, ensuring that we proceed in a way that feels right for you as a whole.
#5 Tears, Laughter, and Everything in Between
People often assume therapy is only about crying and deep emotional work. While that can be part of it, therapy also includes moments of insight, relief, humor, and even joy. Healing is not just about processing pain; it’s also about finding new perspectives, gaining clarity, and building resilience.
Just as in life, therapy is a space where a range of emotions can emerge. Some sessions might feel heavy, while others might bring a sense of relief, laughter, or even unexpected joy. Therapy can be a place of self-discovery, where you learn not just about your struggles but also about your strengths. Over time, you may find yourself embracing the full spectrum of emotions with greater ease and self-compassion.
#6 It’s Okay If It Feels Weird at First
Talking about yourself in such an open way may feel awkward in the beginning. That’s completely normal. It takes time to build trust with your therapist, just like any new relationship. The more comfortable you become, the more natural the process will feel. Give it a few sessions before deciding how you feel about it.
learn about How To Find An Effective Therapist!
#7 Therapy Is for Everyone
You don’t need a referral or a “Dr. Google assessment” to start therapy. You also don’t need to “feel really bad” or be in crisis to benefit from therapy. Some people come to heal from past experiences, others come to learn coping skills, and some just need a space to process life’s ups and downs. There is no “right” or “wrong” reason to seek therapy—if you feel like it might help, that’s reason enough.
At our Richmond Hill psychotherapy clinic, we specialize in therapy for anxiety, depression, relationship issues and PTSD treatment. We’ve noticed that many people come to us for support around a significant change in their lives—such as a new job, a breakup, a loss, a trauma, or even a positive but overwhelming transition like becoming a parent. However, over time, many of our clients come to value therapy as an ongoing part of their self-care, much like staying active or eating well. Therapy isn’t just for solving immediate problems; it’s also a way to maintain emotional balance, build resilience, and develop a deeper understanding of oneself. It can be a safe place to explore your thoughts, set personal goals, and nurture your emotional health in a sustainable way. Just like we don’t wait for our physical health to decline before taking care of our bodies, we don’t need to wait for a crisis to take care of our minds.
#8 Taking the First Step
If you’re reading this, you’re already taking a step toward your well-being, and that’s something to be proud of. Once you’re ready to start your search for a therapist, there are a few things to consider: clinician designation, areas of specialty, costs, accessibility, and—most importantly—finding a good fit.
If you’ve ever looked into therapy options in Ontario, you might have noticed that there are different kinds of therapists—and it’s not always clear which one is the right fit. Let’s break it down in a simple, approachable way.
Registered Psychotherapists (RP) and Registered Social Workers (MSW, RSW) are master’s level regulated professionals who are trained to provide psychotherapy in Ontario. Main role: therapy for trauma, anxiety, depression, relationship issues and behavioral concerns. Estimated fees: $180-$275/session covered by most insurances. Less trained and newbie therapists may charge lower fees ranging from $100-$150/session.
Psychologists are mental health professional with research expertise (PhD or Master's). Main role: assessment, diagnosis, research and some offer therapy. Estimated fees: $225-$350/session covered by some insurances.
Psychiatrists are medical doctors who specialize in mental health. Main role: diagnosis and medication prescription. Estimated fees: OHIP covered.
The right choice for you will depend on your needs and the clinician’s area of specialities and training background. For example, at our Richmond Hill clinic, we specialize in trauma therapy and take a trauma-informed approach to working with concerns such as anxiety, depression, relationship issues, addictions and chronic pain. Our clinicians are all master’s level and have between 5 to 20 years of experience; we pride ourselves in growth and learning, that’s why we each spend over 100 hours of continuing education training and consultations yearly! That’s a whole lot of knowledge in one team. Learn more about what goes into our fees by viewing Transparent Fee Information page.
Check out our thoughts on effectiveness of online therapy.
Last words about finding therapy in Richmond Hill
Therapy isn’t about fixing you—it’s about supporting you in your growth, healing, and self-understanding. Whether you’re feeling ready or still unsure, know that you don’t have to go through life’s challenges alone. We’re here to have a chat and guide you so give us a call or book a free consultation.
You deserve support, and your journey matters. We’ve got you :)
