Therapy is a commitment. When you start therapy, you dedicate your time, your emotional energy, and your financial resources. Many people experience sticker shock when they see how much a therapy session costs. But when you pay for a therapy session, you’re not just investing in the time spent talking with your therapist. The fees you pay cover a range of essential services that happen behind the scenes.

Deciding to go to therapy can be the scariest thing in the world. It takes real courage to notice you want to change something. And it takes real courage to make that first call or email a step towards healing. You are already partway there by reading this post.

Mental health advocates often encourage people to “reach out” when struggling. Asking for help, talking with a professional, and making changes in your life are really brave. But what comes after that first step?

Here are five ways to conquer therapy bravely once you’ve made that first appointment.

Let me start by saying there is no “right” way to do therapy. But there are definitely certain factors that can make your experience more (or less) effective.

With the rise of social media, more people are seeing into the process of therapy. You might follow a therapist on Instagram or subscribe to clinic email lists. If you view TikTok videos, you may have come across the term “trauma dumping.”

I know that to most people, therapists are a mystery. Therapy involves one-way disclosure — which means that your therapist knows a lot about you, but you might not know about your therapist. This can be really challenging when you’re bearing your soul and most hidden secrets to someone. And despite what you might think, it can be hard for us too.