Taking the First Step

Reaching out to a therapist is a key step on your mental health journey and shows courage, self-awareness, and hope for change.

If you feel anxious, relieved, uncertain – or all of these at once – your reactions are quite normal. Here are three common concerns after reaching out to a therapist:

“Did I make the right decision?”

Most people feel both hope and hesitation at first; that's perfectly human. Research shows about three out of four people benefit from therapy, and starting early often leads to better outcomes ¹.

The skills you gain can last long after sessions end.

“Do I really need therapy?”

Therapy isn't just for crisis and diagnosed conditions – it's for growth, navigating life changes, improving relationships, and understanding yourself better.

Mental health exists on a continuum, so seeking support early can make a real difference.

“What will people think?”

Stigma is fading. Mental health is discussed openly, public figures share their journeys, and younger generations see therapy as normal and positive. Choosing therapy is a sign of courage, self-awareness, and hope.

Validating Your Experience

It is a powerful thing to validate your own decision to seek therapy. This means recognising and respecting where you are coming from ², and understanding and communicating your feelings ².

Expect a natural mix of emotions including anxiety about the unknown, relief, hope with a touch of scepticism, and various other concerns. All are completely normal.

Practical ways for self-validation

• Mindful awareness: Notice and describe your thoughts and feelings without judgement.
• Acknowledgement: Identify what you're actually experiencing.
• Identifying unspoken emotions: Tune into feelings you haven't put into words yet.
• Understanding your story: Understand how past experiences shape your current reactions.
• Normalising: Remind yourself your feelings make sense in your situation.
• Respecting: Treat yourself with the same kindness you'd give a friend.

The Courage Behind Your Decision

Common barriers you've overcome by seeking help ³ include:

• Stigma and embarrassment: Fearing what others (even the therapist) might think.
• Recognising symptoms: Understanding that your struggles deserve professional attention.
• Self-reliance: Moving beyond the belief that you should handle everything alone.

By contacting a therapist, you've demonstrated remarkable strength in pushing past these barriers that prevent many people from getting the help they need.

The Stats Behind Your Choice

Recent data shows that 23% of U.S. adults received some form of mental health treatment in 2022 ⁴. Roughly 1 in 2 adults with a mental health condition – and 2 in 3 with a serious mental health condition – access mental health care ⁵.

You are part of a growing number of people prioritising their mental health. Seeking help is no longer uncommon – it's a proactive, positive choice that sets the stage for meaningful change.

About 75% of people who begin psychotherapy experience real benefits: reduced distress, improved coping skills, and stronger relationships ¹.

The Science Behind Therapy

Therapy creates positive change through several psychological and biological mechanisms:

Neuroplasticity

Therapy changes your mind and your brain. New neural connections and healthier thought patterns form, supporting lasting emotional and behavioural growth.

The Therapeutic Relationship

The relationship you build with your therapist is one of the strongest predictors of success, providing safety, trust, and opportunities for growth.

Skill Development

Therapy equips you with lasting tools to manage emotions, improve relationships, and solve everyday problems.

Research-Backed Therapies

Therapy	Focus	Ideal For
CBT	Unhelpful thoughts & behaviours	Anxiety, depression, stress
DBT	Emotion regulation	Intense emotions, self-harm
ACT	Values-based living	Anxiety, life transitions
IPT	Relationships & communication	Depression, grief
Mindfulness	Awareness & stress reduction	Anxiety, chronic pain
Psychodynamic	Past experiences	Long-term emotional difficulties
Humanistic	Growth & self-awareness	Life transitions, meaning

Journey Preparation

Therapy is like a treasure hunt – the path may be winding, but each step brings you closer to something valuable.

Early Sessions

• Mapping goals: Establishing what you want to achieve.
• Exploring topics: Navigating through difficult or complex emotions.
• Gradual progress: Accepting that change happens in stages.
• Building trust: Allowing the therapeutic bond to develop over time.

Maximising Your Investment

• Prepare questions: Bring specific concerns or goals to your sessions.
• Be honest: Open communication fosters better results.
• Practise skills: Apply what you learn between your scheduled sessions.
• Joint effort: Remember therapy is a collaborative process between you and the therapist.

Building Support

• Emotional listeners: Identifying people who can offer a safe space to talk.
• Practical helpers: Seeking assistance with logistics or daily tasks.
• Informational resources: Utilising books or reputable websites.
• Social connections: Engaging in activities that recharge your energy.

Moving Forward with Confidence

• Curiosity over judgement: Approach your thoughts with interest rather than criticism.
• Progress over perfection: Focus on small wins rather than immediate "fixes".
• Patience with the process: Trust the timing of your growth.
• Self-compassion: Be kind to yourself as you navigate difficult terrain.

The hardest step – deciding to start – is behind you.

Conclusion

Starting therapy takes courage and hope. You've already taken the first step, supported by strong evidence. Every step forward is a discovery worth celebrating.

Wishing you well for your journey,

Megan Jordaan

References

1. American Psychological Association. (2020). Understanding psychotherapy and how it works. ↑

2. Linehan, M. M. (1997). Validation and psychotherapy. ↑

3. Gulliver, A., Griffiths, K. M., & Christensen, H. (2010). BMC Psychiatry. ↑

4. Centers for Disease Control and Prevention. (2023) / National Institute of Mental Health. (2023). ↑

5. Centers for Disease Control and Prevention. (2020). Mental health treatment among adults. ↑