10 Common Questions About Starting Therapy
Starting therapy can feel like stepping into the unknown. Whether you're considering counseling for the first time or returning after a break, it’s normal to have questions. Here, at Denver Wellness Counseling, we get many of the same genres of questions prior to folks embarking on their therapy journeys, and we’re happy to answer some of those here.
Asking questions is a sign you're already engaged in your own healing process!
Here are ten of the most common questions people ask about therapy — and thoughtful answers to help you feel more prepared and empowered on your journey.
1. How do I know if therapy is right for me?
You don’t have to be in crisis to benefit from therapy. If you're feeling stuck, overwhelmed, anxious, disconnected, or simply want to know yourself better — therapy can help. Many people start therapy because they want to improve their relationships, make sense of past experiences, or cope with life transitions. If you're curious about therapy, that's usually a good sign that it’s worth exploring. Most therapy practices will offer a free, 15 minute phone consultation to learn more about how our approach may fit with your goals.
One way we ask clients to consider their therapy goals is to consider whether there are any of the following that they want MORE or LESS of in their life:
Emotions (examples – less fear, less anxiety, less anger; more joy, more contentment, more peace).
Behaviors (examples – less binge eating, less yelling at my partner, less procrastination, less alcohol; more exercising, more consistency with my children, more sexual drive)
Cognitions (examples – less thoughts of “not good enough” or “not safe enough,” more thoughts of “I am worthy,” “I am competent,” or “I am now in control”
Somatic experiences (examples – less shaking of hands, less tensing jaw, less picking hair; better able to fall asleep, better able to relax the body, able to feel safe and secure.
2. What happens in a typical therapy session?
At Denver Wellness Counseling we use a variety of approaches tailored to supporting the brain’s natural ability and desire to heal. We consider how the development and availability of neural networks (memories) contribute to both wellness or suffering. The focus of sessions often include versions of the following:
Parts exploration and mapping: Increasing awareness of how our systems have held onto past trauma and made valiant efforts to protect us through fight, flight, freeze, submit, and/or cry for help systems.
Resourcing: Building and strengthening neural networks that support our internal connection to positive qualities, skills, and strengths.
Inner-Child Work: Growing our ability to see through our “most adult eyes” and look with compassion toward the different version of child “parts” that live within us. Practicing positive parenting strategies to bring comfort, protection, and connection to our inner child parts.
EMDR Reprocessing: Healing traumatic/painful memories in order to release stuck disturbance in the body and emotional centers. Finding and integrating a new perspective around our life experiences that includes meaning making, hope, and resilience.
3. How long will therapy take?
There's no one-size-fits-all answer. Some people benefit from short-term therapy (6–12 sessions) focused on a specific goal, while others may find ongoing support helpful over months or years. Healing isn’t linear, and the length of therapy often depends on the nature of your concerns, your goals, and the pace that feels right for you. You and your therapist will regularly check in about your progress.
At Denver Wellness Counseling we specialize in EMDR Therapy. With EMDR there are often two major factors that influence how long therapy may take:
1. How much stabilization and resourcing will a client need before embarking on trauma reprocessing?
Before getting into the trauma reprocessing, clients may spend weeks, months, or years building or practicing the skills of meta-awareness (mindful noticing), somatic noticing (identifying and naming emotions/sensations in the body), resourcing (strengthening neural networks with adaptive information), and grounding/stabilizing (bringing themselves back into their window of tolerance after turning towards traumatic material/triggers).
2. How many traumatic experiences need to be the focus of trauma reprocessing, and how many other experiences are interconnected?
Are the traumatic experiences to process single incident (ex. a car accident) OR repetitive, developmental experiences from childhood (ex. a critical parent, ongoing abuse, history of neglect). Single incident traumas that are not connected to identity or childhood development, will often take less time overall.
4. What type of therapy do you use, and how does it work?
Therapists use different modalities based on their training and your needs. Common approaches include:
EMDR (Eye Movement Desensitization and Reprocessing): Effective for trauma and painful memories
IFS (Internal Family Systems): Explores inner parts and the "Self" as a healing presence
Psychodynamic therapy: Explores unconscious patterns and early experiences
Somatic therapy: Focuses on the body’s role in healing
CBT (Cognitive Behavioral Therapy): Focuses on thoughts, behaviors, and coping skills
A good therapist will explain their approach in a way that feels understandable and collaborative.
Here at Denver Wellness Counseling, our practitioners specialize in EMDR, Attachment Theory, and Parts work.
5. Is everything I say confidential?
Yes — confidentiality is a core part of therapy. What you share stays between you and your therapist, with a few legal exceptions. Therapists are required to break confidentiality if there is a serious risk of harm to yourself or others, or in cases involving child or elder abuse. Your therapist will explain these limits clearly at the beginning so you know what to expect.
6. What if I don’t know what to talk about?
This is more common than you might think! Therapy doesn’t require you to come in with a script. Sometimes people arrive with something pressing to discuss, and other times they start with “I don’t know what to talk about today.” Both are welcome. A skilled therapist will help guide the conversation and create a space where things unfold naturally — even in the silence!
7. Can therapy help with [specific issue]?
Probably — but it’s worth asking! Therapy has been shown to help with a wide range of issues, including:
Anxiety and depression
Trauma and PTSD
Relationship challenges
Grief and loss
Low self-esteem
Life transitions (divorce, parenthood, career changes)
Chronic stress or burnout
Codependency or boundary struggles
Addiction
OCD
Body Image or Disordered Eating
If you’re unsure, bring it up during an initial consultation — most therapists will tell you honestly if they’re a good fit for your needs or refer you to someone who is.
8. Will you give me advice or tell me what to do?
Therapists don’t usually give direct advice like “do this” or “don’t do that,” but they do offer insight, feedback, and tools. The goal is to help you access your inner wisdom and make empowered choices. Think of therapy less like advice-giving and more like a partnership — your therapist walks beside you, helping you reflect and move forward in a grounded way.
One way your therapist may help you strengthen your internal wisdom is to introduce you to “parts work” which will help you identify which parts or urges feel related to protective defense strategies (fight, flight, freeze, submit/fawn, cry for help/attach) vs. which feel more related to your “going on with normal life” self or “adult” self parts. We will be curious about how these parts interact or show up that either support or derail the goals of your core adult (going on with normal life) self.
9. What if I don’t feel comfortable with you?
Therapeutic connection matters. If you don’t feel safe, respected, or heard by your therapist, it’s important to bring it up. Sometimes a mismatch in communication styles can be adjusted with a simple conversation; other times, it may mean looking for a better fit. Most therapists understand this and will support you in finding the right person — no hard feelings.
At Denver Wellness Counseling we will match you with a therapist based on your initial communication around goals (and our areas of expertise). We will also encourage you to have multiple phone consultations if you’re new to therapy or are curious about which therapist may have a better fit based on personality.
10. How do I know if therapy is working?
Progress can look different for everyone. Some signs therapy is working might include:
Increased self-awareness
Feeling more regulated or less overwhelmed
Improved relationships
Greater clarity and confidence
Making meaningful changes in your life
Better able to manage triggers in the day-to-day
Less impact of old trauma memories on how you interpret the present day.
Therapy doesn’t always feel “good” in the moment — sometimes the work is uncomfortable or brings up old pain. But if you're feeling more connected to yourself and moving toward your goals, you’re likely on the right path.
Final Thoughts
Therapy is a courageous and personal journey. It's okay to ask questions, voice your concerns, and take your time. The most important thing is finding a space that feels safe and supportive — where you can explore, heal, and grow.
If you’re considering starting therapy, reach out. Our therapist are here to educate you on how therapy may help with your goals and what that path may look like (the scope or work).
