Taking the first step in seeking mental health therapy is two-fold: finding the right therapist and stepping into the first appointment. Last time we talked about finding the right therapist, so now let’s turn our attention to the first appointment. A lack of familiarity with the therapy process may prevent some people from seeking help out of fear of the unknown. Having insight into what therapy may look like and what to expect might help provide a sense of comfort and allow you to take that step more confidently.

Television and movies don’t exactly help this cause. From oversized leather sofas and quirky hypnotists to giant beanbag chairs and foam bats, media portrayals of therapy can range from comical to dangerously inaccurate. In reality, therapists recognize the potential uneasiness someone might have and are trained and eager to make things as safe and comfortable as possible.

Often the first step will be to complete required paperwork. This may happen in the office prior to your appointment or may potentially be able to be completed at home in advance. The paperwork typically consists of a combination of insurance information, privacy policies, medical history, a symptoms questionnaire and a services agreement.

As you begin in conversation, remember that you can ask questions to determine your level of comfort with the therapist. The therapist will also ask questions to get to know more about you. This might include things like discussing your symptoms in more detail, the reasons why you chose to seek therapy and background information about your family, career, hobbies, medical history, education and other details you wish to share.

One common hesitancy from those considering therapy is the notion of sharing personal details of one’s life with another person. It is important to understand that licensed therapists are professionally and ethically bound not just to the regulations set forth by professional licensure boards, but also to a specific code of conduct that spells out foundational elements to ensure confidence and trust in the profession. This includes rules around privacy and confidentiality. Generally speaking, what is discussed in therapy will be kept confidential with few exceptions, such as when disclosing information is required by law or is necessary to protect the client or others from serious and foreseeable harm.

As you continue, the therapist will likely discuss setting goals for your treatment. This is a collaborative process in which you and your therapist will work together to establish clear, meaningful goals and then formulate a specific plan to work toward accomplishing those goals in the most effective, efficient and appropriate way.

During the course of therapy, the therapist will use specific, research-based treatment methods and interventions to help support you in resolving issues and making positive changes in your life. The number of sessions and length of time for treatment can vary depending on the unique details of each individual’s situation.

Keep in mind, it isn’t necessary to always have deep, meaningful topics prepared and ready to discuss before each session. Some sessions may be more intense while others may feel relaxed, but the therapist will always be prepared to ask questions and listen. Perhaps most important, therapists exist to help, not to judge. So while some conversations may feel uncomfortable at times, your therapist isn’t passing judgement, but rather is intent on listening, understanding and providing support toward improvement.

In the end, therapy is work. It can be both challenging and enjoyable. More than anything, it can help better your life. Being willing to put in the time and energy to that end is a courageous and admirable step.