3 Things You Need to Know About Psychotherapy
Intro
If you’re new to therapy, you might wonder: What is it really? What happens in a session? How do I choose? Here’s a simple guide so you can start with confidence.
1) What Psychotherapy Really Is (and Isn’t)
Psychotherapy is a structured, evidence-based conversation that helps you understand patterns, manage emotions, and build practical coping skills. Unlike venting to friends, therapy has a plan.
- Approaches you might hear: CBT (thoughts–feelings–behaviours), ACT (acceptance and values), DBT (emotion regulation), and others.
- Goals: Reduce distress, improve daily functioning, strengthen relationships, and prevent relapse.
- Not: Advice-giving or judging your life choices.
2) What Actually Happens in a Session
- Assessment & goals: Your therapist explores history, current challenges, and goals.
- Skill practice: You might learn breathing, grounding, cognitive reframing, problem-solving, or communication skills.
- Homework: Brief exercises between sessions help you progress faster.
- Format: In-person or online. Many clients prefer online after 7pm due to work and traffic.
How many sessions do I need? It depends on your goals and severity. Some people benefit from 6–12 sessions; others prefer longer-term work.
3) How to Choose the Right Therapist
- Credentials: Look for registered clinical psychologists or licensed counsellors.
- Fit: Do you feel safe and understood? Therapeutic alliance predicts outcomes.
- Specialisation: Anxiety, burnout, ADHD, couples, etc.
- Logistics: Evening availability, language preference, fees, and online access.
Red flags: Guarantees of a “cure,” pressure to buy packages without assessment, or poor boundaries.
