What to Expect From Therapy

What is Therapy? 

Therapy is an opportunity to delve into your thoughts, emotions, experiences, and personal behaviours in a confidential and constructive space with a trained professional. It is often referred to as counselling or psychotherapy and is designed to be a structured, collaborative process. A therapeutic relationship is built on trust, empathy, and teamwork, allowing you to navigate life’s complexities with newfound clarity.

You will be encouraged to explore your past experiences, current challenges, and future aspirations to develop a deeper understanding of yourself and build your flexibility to change. This equips you with the tools to approach future challenges more effectively. 

What is the Purpose of Therapy?

While therapy is often used as a support for mental health disorders, it is not exclusive to that. Therapy is a valuable resource for anyone seeking personal development, coping strategies, and a better understanding of themselves. 

Therapy serves as a microcosm of the real world, providing a space to cultivate and practise new habits and social interactions. Within the therapy room, experiences often mirror those encountered in everyday life, offering opportunities for reflection and growth. The challenge lies in taking what is learned during therapy and applying it to real-world scenarios, where you can test hypotheses, develop new habits, and explore different perspectives in a safe environment. For instance, if you struggle with trust, therapy offers a space to gradually build trust, starting with your therapist and eventually extending to others. Whether it’s addressing stagnation in career, social relationships, or a general sense of underachievement, therapy offers a supportive framework for personal development and improvement.

The ultimate purpose of therapy is to empower you to lead a more fulfilling life with a greater sense of self-acceptance, adjustability, and capacity for positive relationships and personal achievement.

What Does a Psychologist Do?

In the context of a therapy session, psychologists play a pivotal role in assisting individuals on their journey toward mental and emotional well-being. With a foundation in scientific principles of human behaviour, psychologists employ their expertise to create a supportive and non-judgmental environment. 

During sessions, psychologists utilise various therapeutic approaches, such as cognitive-behavioural therapy (CBT), psychoanalysis, or humanistic therapy, tailored to your unique needs. They will guide you in exploring your thoughts, feelings, and behaviours to identify patterns, underlying issues, and potential solutions. 

Through empathetic listening and strategic questioning, psychologists will help you gain insight into your challenges, develop coping strategies, and implement positive behavioural changes. 

In therapy, your therapist must challenge your old ways of thinking rather than simply echoing and validating everything you feel or believe. Without this challenge, progress can be hindered. However, it’s important to acknowledge that you might not initially feel prepared for such confrontations. Therapy serves as a space for you to uncover your blind spots and address them, even though this process can be difficult. Many of us struggle with the discomfort of not knowing certain aspects of ourselves and recognising unhelpful behaviours. Nevertheless, facing these challenges is integral to your personal growth and self-awareness within the therapeutic process.

Essentially, a psychologist does more than just tackle your current issues. They are available to help you get to know yourself better and feel empowered to live a fulfilling life.

How Does the Cycle of Change Work? 

Therapy is a process. The cycle of change captures the journey you may undergo:

1. Pre-contemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance
6. Sometimes relapse

In the first phase, you may be unaware or resistant to change – this is the pre-contemplation stage. As therapy progresses, you move into contemplation, where you begin recognising the need for change but may still have mixed feelings about it. The preparation stage involves concrete steps toward change, leading to the action phase, characterised by the implementation of new behaviours or perspectives. Maintenance entails consolidating these changes to ensure their long-term integration into your life. 

Acknowledging the nonlinear nature of personal development, the cycle recognises that setbacks, or relapses, can be integral to the process. Therapists play a crucial role in guiding you through these stages, tailoring interventions to each phase and improving your ability to be flexible when challenges arise. 

What Happens in the Initial Consultation?

Bearing in mind that therapy is a process, the initial consultation won’t give you the answers you are looking for immediately. Rather, it is an opportunity for your potential therapist to gain a comprehensive understanding of your background, concerns, and goals, while you consider their approach for your compatibility. This sets the foundation for open communication and mutual commitment. 

You will learn about their approaches, techniques, session frequency, duration, and financial aspects. Confidentiality will be discussed as a key ethical practice to assure you that all information shared in the space is strictly between you and your therapist. 

The session is ultimately an opportunity for you to meet the therapist, assess how comfortable you feel working with them, and plot a path forward for your therapeutic journey. 

The connection you have with your therapist is really important. Research shows that this relationship, called the therapeutic alliance, is the biggest predictor of how well therapy will work for you. The specific techniques your therapist uses aren’t as crucial as how well you both get along. It’s all about the chemistry between you two – the secret to making therapy effective for you.

What Types of Therapeutic Approaches Are There?

Each therapist will have a unique style and mixture of techniques they employ, tailored to diverse needs and preferences. These will be discussed in your initial consultation. The therapist will explain each approach to you, which may include one of the following: 

• Cognitive-Behavioral Therapy (CBT)

Cognitive-behavioural therapy (CBT) stands as a widely practised and evidence-based therapeutic approach, focusing on the interplay between current thoughts, emotions, and behaviours. CBT operates on the premise that you can modify negative thought patterns and behaviours to achieve positive outcomes. 

Therapists employing CBT work collaboratively with you to identify and challenge maladaptive thought processes, introducing practical strategies and coping mechanisms. The goal is to foster a proactive approach to problem-solving, equipping you with the tools to navigate obstacles, manage stress, and cultivate lasting behavioural change.

• Psychoanalytic Therapy

Rooted in the pioneering work of Sigmund Freud, psychoanalytic therapy delves into the unconscious mind to explore the influence of early life experiences on current thoughts and behaviours. This approach emphasises the role of the unconscious, dreams, and free association in uncovering repressed emotions and unresolved conflicts. The process aims to promote emotional healing, self-awareness, and the development of healthier interpersonal relationships.

• Humanistic Therapy

Humanistic therapy, including approaches like person-centred therapy developed by Carl Rogers, highlights the inherent worth and potential for growth within each individual. Humanistic therapists create a non-judgmental and empathetic therapeutic environment through a client-centred approach where you are encouraged to explore your values, beliefs, and goals. This method emphasises self-actualisation, personal responsibility, and the importance of the present moment. Humanistic therapy strives to empower you to make authentic choices, develop a positive self-concept, and cultivate a more fulfilling and meaningful life.

• Emotion-focused Therapy

Emotion-focused Therapy (EFT) is a type of counselling that focuses on emotions as the key to understanding and improving mental health. It is designed to help you understand and handle your emotions better, so you can feel happier and more in control. In EFT, your therapist will work closely with you to explore what your emotions mean and why they’re happening. Together, you will dive into your past experiences and patterns to figure out how to manage your emotions more healthily. Through supportive conversations and practical exercises, you’ll learn how to navigate your feelings more effectively and build stronger relationships with others. EFT aims to help you feel more balanced, confident, and connected in your life.

Navigating Emotions

Emotional expression is foundational in therapy as it leads to self-discovery and healing through your learning to openly articulate your feelings. It provides insight into the origins of emotions, addressing underlying concerns and building adaptive responses. 

Beyond self-understanding, emotional expression serves as a powerful tool for improving resilience and communication and enhancing overall emotional well-being. 

Coping strategies like mindfulness and stress management, are developed in therapy to provide you with practical tools for managing life’s challenges and regulating emotional responses. These strategies empower you to navigate emotional complexities with greater skill and self-assurance.

Challenges in Therapy

While therapy can be transformative, it is important to recognise that it is not always smooth sailing. Embracing change, especially when it affects multiple aspects of your life can be challenging. Imagine you are caught in a spider’s web – you might initially focus on one issue, but addressing it can send ripples that touch many other areas. This includes relationships, which often have established roles and functions. As you start making changes, some people in your life might become uncomfortable because you are no longer fitting into the roles they’re used to. This shift can create friction and tension. 

Skilled therapists understand these complexities and provide a safe space for you to navigate them. They help you confront discomfort and resistance with sensitivity, guiding you through the process with care and understanding. Together, you and your therapist explore these challenges, addressing underlying concerns and fears that may arise along the way. This collaborative approach fosters reflection and growth, ultimately leading to positive transformation in your life.

How Will I Balance Daily Life With Therapy?

Therapists understand the busy and varied nature of your daily life, so they work with you to set realistic expectations for therapy sessions. This means finding a schedule that fits your needs and commitments, and ensuring that therapy doesn’t add unnecessary stress to your plate. 

Together, you will develop strategies to weave therapeutic insights and skills into your everyday routine, making mental health practises a natural part of your life. Whether it’s making small changes each day or consistently challenging a single thought pattern, the key is commitment and consistency. By finding this balance between therapy and your daily responsibilities, you will experience the benefits of therapy while maintaining stability in other areas of your life.

How Do I Know Things Are Getting Better?

As you journey through therapy, both you and your therapist need to maintain a client-centred approach, ensuring that your needs and goals remain at the forefront of the process. Together, you will continuously assess your progress, refine your objectives, and incorporate effective techniques into your daily life.

Tracking personal development in therapy is a collaborative effort, with your therapist working alongside you to monitor and evaluate positive changes and growth. Together, you will identify signs of progress, whether they are subtle shifts or significant milestones, across various areas of your life. This intentional reflection fosters self-awareness, allowing you to recognise your strengths, confront challenges, and evolve your perspectives over time. Regularly reviewing your personal development serves as a motivating force, empowering you to celebrate achievements and reaffirm the value of therapy.

As you advance in therapy, it is natural for your goals to evolve and for priorities to shift. Your therapist will ensure that sessions remain tailored to your changing needs, facilitating discussions to realign your goals with newfound clarity or shifting aspirations. This adaptive approach helps keep you engaged and motivated, ensuring that therapy continues to support you in achieving your evolving objectives.

Does Therapy Involve Medication?

Through regular therapy sessions, therapists can assess your individual mental health needs. For instance, they might find that a combination of therapy and medication could be beneficial for you. Let’s say you’re dealing with depression. While cognitive-behavioural therapy (CBT) alone might help, adding medication prescribed by a psychiatrist could enhance the effectiveness of treatment. Your therapist will collaborate closely with the psychiatrist to ensure you are comfortable with the intervention chosen. They will also monitor how you are adjusting to any prescribed medications and discuss their impact on your well-being during therapy sessions.

However, therapy isn’t just about medication. It takes a holistic approach, addressing various aspects of your life. Your therapist may suggest focusing on sleep hygiene, diet, exercise, establishing good habits, and strengthening your social network. These lifestyle changes complement therapy and medication, promoting overall well-being. It’s essential to understand that starting therapy means embracing change. Life will likely change a lot, but that’s a good thing – you don’t want to stay the same. So be prepared for those changes and commit to working on aspects like sleep, diet, exercise, and maintaining healthy habits and relationships. This comprehensive approach ensures you receive well-rounded mental health care tailored to your needs.

Is Therapy Indefinite? 

Termination and closure in therapy signify the end of your therapeutic journey, a moment that is reached through open dialogue and reflection between you and your therapist. It is about evaluating your progress, accomplishments, and emotional well-being together. Completion of therapy is marked by increased self-awareness, improved coping skills, and positive changes in behaviour.

As therapy concludes, it is important to create a post-therapy plan – a collaborative effort aimed at helping you maintain the progress you have made. Your therapist will teach you skills for self-awareness, reflection, and adaptive coping, empowering you to be more independent in managing your mental health. Just like going to the gym to maintain muscle strength, ongoing self-help practices are crucial for maintaining your emotional well-being.

For some, continued support from a therapist may be beneficial, and that’s okay. It doesn’t say anything about your psychological strength; it is simply about finding what works best for you. Your therapist can help you navigate this decision holistically, considering your individual needs and preferences. They will provide resources and referrals for continued support as needed, ensuring you have the tools and support network necessary for continued growth beyond formal therapy sessions. This approach serves as a solid foundation for your ongoing personal development journey.

Conclusion 

Undertaking the therapeutic journey is a courageous pursuit of self-discovery and improved well-being. Guided by a skilled therapist, you can experience transformative growth that extends beyond the therapy room. Each step signifies a commitment to self-improvement, reflecting dedication to mental and emotional well-being. And, by openly sharing your experiences with others, you will contribute to a broader conversation on mental health, fostering a supportive community and normalising help-seeking. This ripple effect extends the benefits of therapy for a collective commitment to mental health awareness, making the therapeutic journey an empowering and impactful endeavour that goes beyond individual growth to positively influence society.

If you are curious about therapy and eager to give it a try, contact me, Katharina Ingund Dolan. I offer tailored sessions in English, Norwegian, and German online so that we can meet wherever you feel most comfortable! 

Learn more about me and my story here.