What to Expect in Therapy:
It is important that you feel respected, cared for, and safe, in therapy.
Whether this is your first time in therapy or you're returning after a break — here's what the process looks like, and what to look for in a therapist.
Starting therapy can feel vulnerable, even intimidating. That's completely normal.
The most important thing is finding a therapist you genuinely trust — someone warm, experienced, and focused entirely on you.
What makes therapy effective
Therapy works best when both people show up fully. Here's what helps on your end:
Be honest, even when it's uncomfortable
A skilled therapist won't judge you. The more honestly you can speak — about your fears, your patterns, the things you've never said aloud — the faster the work moves.
Come consistently, especially at the start
Weekly sessions build momentum. As you start to feel better, it's normal to move to twice a month, then monthly for maintenance. But in the beginning, consistency matters.
Lean on your support system between sessions
Therapy is growth work, and growth can feel unsettling. Trusted friends and family can encourage you, cheer your progress, and help you keep going between appointments.
Your first session, and what to expect.
Your first session is primarily about getting to know each other and making sure therapy is set up to actually help you. Here's what typically happens —
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We'll review consent to treatment paperwork and the limits of confidentiality — what stays private and the rare circumstances where it doesn't.
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You'll have space to share what's going on — in whatever way feels right. Your therapist should be listening far more than talking in this session.
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Let your therapist know what made you decide to begin therapy, and discuss any past history working with a therapist. Include what worked and what didn’t work so that your therapist can be helpful to you more quickly. Sometimes, a new therapist might suggest you re-connect with a previous therapist, especially someone you worked with for a long time.
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Mention any medications, medical conditions, sleep issues, or changes in appetite. Don’t forget to disclose any substance use or other addictions, including a history of eating disorders. Again, this is simply to help your therapist understand how to partner with you, and support your sobriety or personal gains in these areas.
What to look for in a therapist
You are allowed to have standards. Here's what a good therapist brings to the work:
They take care of themselves
Therapists are human. One who actively maintains their own emotional, physical, and spiritual health brings more presence and steadiness to your sessions.
They keep the focus on you
An experienced therapist is careful about self-disclosure. Sessions are centered on your goals — not their stories or opinions. Your therapist should be attentive, compassionate, skillful, and genuine.
They track your progress
Your therapist should continue to assess for symptom-management, especially at the beginning of treatment, and also periodically to determine your treatment needs. I, personally, like to send my new clients validated and reliable scales for assessment purposes so that I can get a good overview of symptoms, and what might be occurring.
You can ask prospective therapists about any of this during your free consultation. Finding the right fit is worth the conversation.
They keep learning
When they engage in their own continuing education they learn about the latest research and evidence-based techniques that have stood the test of time, and have proven outcomes
About Regina Chow Trammel, Ph,D.
Move beyond surface-level coping — toward deep, lasting change.
Hi! I am Dr. Regina Chow Trammel. I am a Licensed Clinical Social Worker with a Ph.D. and over 19 years of experience in clinical practice, teaching, and research.
I would be honored to support you on your healing journey!
“You came highly recommended — and helped my friend process and move past complex family history, alongside grief.”