Deciding to start therapy can feel… scary. And if you’re reading this, chances are, part of you knows it could help. But another part of you is filled with doubts, “What if it’s awkward?” “What if they judge me?” or “What if it doesn’t help at all?”
First off, those fears and worries are completely normal. Almost everyone feels some version of them before starting therapy. You’re not alone in feeling nervous.
What is Behind the Fear?
So, what’s really behind the fear? For many, it’s the idea of opening up to a stranger. Sharing your thoughts, feelings, and past experiences can feel vulnerable. And yes, that’s a lot to ask of yourself. But the truth is, therapists are trained to listen without judgment. Their job isn’t to criticize or tell you you’re “wrong” for feeling what you feel. They’re there to help you sort through it, piece by piece, at a pace that feels safe.
Another common worry is whether your problems are “big enough” for therapy. Maybe you think, “Other people have it worse than me—should I even bother?” Honestly, your feelings matter. You deserve support, no matter the size of your struggle. Therapy isn’t a competition; it’s a place to focus on what’s affecting you and your life, whether it’s stress, anxiety, sadness, or just feeling stuck.
And let’s not ignore the practical stuff. Money can be stressful. Finding a therapist who takes your insurance (or fits your budget) can feel overwhelming. Start small: research local therapists, ask about sliding scales, or check if telehealth sessions are an option. Sometimes just knowing what your options are takes away a lot of the fear.
Start with Small Steps
So how do you actually move past these fears? Here are a few steps that can help:
- Acknowledge the fear: Write it down. Say it out loud. Sometimes naming the fear makes it feel less intimidating.
- Start with a simple conversation: Many therapists offer a quick phone call to answer questions. You don’t have to book a full session right away—just ask about what therapy is like or what their approach/specialty is.
- Take it one step at a time: You don’t have to spill everything on the first day. Start with what feels comfortable, and let trust build naturally.
- Remind yourself that it’s normal to feel nervous: Everyone feels that way at first. It’s not a sign that therapy isn’t right for you—it’s a sign that you’re doing something brave.
- Consider support from friends or family: Even sharing your intention to start therapy with someone you trust can make the process feel less scary.
Starting Therapy Takes Courage
It’s okay if your first session doesn’t feel perfect. And if you don’t click with the first therapist you meet, that’s okay, too. Therapy is personal, and finding the right fit can take a little time. What matters is that you’re taking steps to care for yourself.
Starting therapy is a big step, but it’s also an act of courage and self- respect. Every small step you take, like looking up therapists, making a call, or even reading this post, is moving you closer to support, relief, and understanding.
Remember: you don’t have to have it all figured out. You just have to take the first step.
Georgia Strait Women’s Clinic is an accredited facility that provides 24-hour medical care and certified professionals to help with anxiety, depression, trauma, stress, and substance use. Services range from medical withdrawal to family and aftercare support. If you or someone you know is struggling with mental health and/or addiction, get in touch with us today to discuss your options.
