Taking the First Step: What You Need To Know Before Starting Therapy

Studies show that decisions to seek professional help, such as counseling or psychotherapy, are influenced by factors like cost, accessibility, mental health stigma, and literacy [1, 2, 3, 4]. Many people only reach out when their mental health struggles become overwhelming [3], but professional help can benefit everyone, regardless of the severity of their challenges.
Professional Help: Your Partner in Wellbeing
In reality, we don't have to view professional help as a last resort. Mental health services are designed to support anyone in enhancing their psychological well-being, manage stress, and navigate life's challenges. These services are not just for people diagnosed with mental health conditions - they're for anyone who wants to better understand their emotions, improve relationships, build resilience, explore career paths or embark on deeper self-discovery.
That being said, seeking therapy can be a daunting step for many. I remember my first counselling session - nervous and unsure of what to say to this stranger sitting across from me. Being vulnerable didn't come easily for me. I was filled with uncertainty, skepticism and yes, had a tad bit of pride to set aside.
Here are some common concerns people have before starting therapy and insights that may help ease your doubts.
Question 1: Can I Trust My Therapist with My Secrets?
When you seek counseling or psychotherapy, you’re entering into a partnership of trust with your therapist. You’ll begin with an informed consent form. This legal document outlines the roles and responsibilities of both you and your therapist, the measures in place to protect your rights, and the scope and limitations of confidentiality. Understanding these details lays the foundation for trust, so you can feel secure and understood as you begin your journey in therapy.
So feel free to share your thoughts, feelings, and concerns in the session.
Question 2: How Do I Know If Therapy is Working?
Some of us may wonder whether therapy will truly make a difference. Progress in therapy often looks different for each person. Some may notice changes quickly, such as improved coping skills, heightened self-awareness, or feeling more understood, while for others, it can take time. Therapy isn’t about fixing everything instantly; it’s a process of self-discovery and growth at your own pace. To ensure therapy caters closely to your needs, your therapist will work with you to set goals and check in regularly And don't worry, therapy goals aren't set in stone. They can evolve as you do.
It’s always okay to voice your thoughts about how the therapy is going too. After all, this is your journey, and thus, your input matters.
Question 3: What If I Don’t Feel Comfortable with My Therapist?
It’s absolutely essential to feel comfortable with your therapist. Studies identified that therapeutic relationship (the strength of bond between you and your therapist) is actually a key factor in therapy progress [5].
However, it’s normal to feel unsure or awkward at first, especially if you’re not used to opening up. Allow yourself some time to adjust. If after a few sessions, you still feel disconnected, it’s okay to share your concerns with your therapist. A good therapist will appreciate your honesty and either work with you to address the issue or, they'll help you find someone who’s a better fit for your needs.
Starting therapy can feel like you're taking a leap of faith, and sometimes, we just need to take that first step without overthinking.
If you’ve been considering therapy, why not take that first step today? You might discover just how empowering the journey can be.
References:
Aris, A. Z. Z., & Othman, S. Z. (2022). MENTAL HEALTH ISSUES AND HELP-SEEKING BEHAVIOUR AMONG MALAYSIAN ACADEMICS: A PRELIMINARY STUDY. Jurnal Pembangunan Sosial, 25, 101–119. https://doi.org/10.32890/jps2022.25.5
Berry, C., Michelson, D., Othman, E., Tan, J. C., Gee, B., Hodgekins, J., Byrne, R. E., Ng, A. L. O., Marsh, N. V., Coker, S., & Fowler, D. (2020). Views of young people in Malaysia on mental health, help-seeking and unusual psychological experiences. Early intervention in psychiatry, 14(1), 115–123. https://doi.org/10.1111/eip.12832
Doll, C.M., Michel, C., Rosen, M. et al. Predictors of help-seeking behaviour in people with mental health problems: a 3-year prospective community study. BMC Psychiatry 21, 432 (2021). https://doi.org/10.1186/s12888-021-03435-4
Salim, S. (2010). Psychological help seeking attitudes among Malaysian College and university students. Procedia - Social and Behavioral Sciences, 5, 426–430. https://doi.org/10.1016/j.sbspro.2010.07.117
Prusiński, T. (2022). Factors promoting alliance quality: Differentiation of therapeutic alliance according to the formal aspects of the psychotherapeutic process and demographic variables. The European Journal of Psychiatry, 37(3), 190–198. https://doi.org/10.1016/j.ejpsy.2022.11.002
About the columnist
Hi there, I'm Chang Di! I'm a pre-licensed counsellor, with a degree in psychology and a postgraduate masters in counseling, specializing in clinical mental health. While my Malaysian Board of Counsellors (LKM) license is in process, I’ve been fortunate to work with individuals navigating anxiety, depression, internal conflicts, grief, and the lasting effects of adverse childhood experiences (ACE).
In sessions, my approach is client-centered, trauma-informed, and queer-affirming. I present myself not as some expert on how to “fix” your life, but rather strive to be present as a fellow human being—someone who understands what it’s like to face struggles and uncertainties, to accompany your journey in working through it together. I deeply respect the courage it takes to seek help and honor the grace and strength people show in working through life’s challenges. Whether you’re considering therapy for the first time or returning to it, I hope to offer a safe and compassionate space for you to be yourself, to explore and to grow.
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