Updated on July 30, 2025

Therapy can be life-changing. It can help you understand yourself more deeply, work through old hurts, and build skills that make daily life feel lighter. But it’s also natural to have questions. Some people wonder if their struggles are “big enough” for therapy. Others quietly worry that it won’t help them at all.

You’re not alone in those feelings.

Therapy works best when you treat it as a partnership. You bring your whole self, and your therapist meets you there with compassion and support. Whether you’re meeting online or in person, these ideas can help you feel more grounded in the process and get more from your sessions.

Take Your Time Finding the Right Therapist

The connection you have with your therapist matters more than the specific type of therapy at the start. You should feel understood and safe in their presence. If that isn’t happening after a few sessions, it’s okay to keep looking.

You might find the right fit on the first try, or it may take meeting a few different people. Both are normal. As you search, notice how you feel during and after the session. Do you leave feeling lighter, heard, or hopeful? Those are good signs.

You can also check if they focus on the issues most important to you, such as anxiety, trauma, relationship patterns, or grief. Their experience should match what you need. And it’s worth reading reviews or asking people you trust for recommendations.

Remember, Your Role Matters Too

Therapy isn’t only about the hour you spend in session. It’s about what you take from it and carry into the rest of your week. You might write down thoughts after a session, try a small experiment you discussed, or notice when you respond differently to an old trigger.

Some people keep a journal. Others revisit exercises or strategies their therapist suggested. Whatever form it takes, your effort outside the session is where much of the real growth happens.

You’re not doing this work for your therapist. You’re doing it for yourself.

Create Gentle Goals

Goals don’t have to be big or rigid. You might simply want to feel less anxious at work, sleep more peacefully, or navigate a difficult relationship with less tension. You and your therapist can shape these together.

Check in from time to time. Are you noticing small changes? Are you feeling more capable in certain situations? This isn’t about tracking perfect progress, but about staying aware of how therapy is helping you.

Notice Your Strengths

Therapy will help you work through challenges, but it’s just as important to remember the parts of you that are already strong.

You might be someone who is deeply loyal to friends. Or maybe you have a creative streak that helps you problem solve in unique ways. These strengths can be powerful resources in your healing. Share them with your therapist so you can explore how they fit into your growth.

Your therapist wants to understand what’s working for you. If something isn’t clicking or feels unclear, say so. You might ask, “Can you explain why you suggested that?” or “I’m not sure this approach fits me. Can we try something else?”

Therapy is a collaboration. Your feedback helps shape it into something that feels right for you.

Let Go of Worrying What Your Therapist Thinks

It’s easy to wonder what your therapist is thinking. But their role is to support you, not judge you. They’re focused on helping you make sense of your thoughts and feelings.

You can bring your fears, anger, sadness, or whatever you have. You’re not a burden. This is your time, and it’s okay to use it fully.

Step Gently Into Discomfort

Some of the most important conversations in therapy can feel uncomfortable at first. That’s normal. You don’t have to force yourself before you’re ready, but when you do take that step it often opens the door to healing.

If you notice certain topics keep bringing up strong feelings, consider exploring them when you feel safe enough. Your therapist will walk through them with you at your pace.

Try New Things in the Safety of Therapy

Think of therapy as a safe rehearsal space. You can practice setting boundaries, speaking up, or expressing feelings you’ve kept inside for years. You can experiment knowing that your therapist is there to guide and support you.

Sometimes, trying something new in therapy first makes it easier to try it in real life later.

Be Honest About Your Safety

If you’re feeling unsafe or having thoughts of harming yourself or others, tell your therapist. They can help you create a plan to stay safe and get you the support you need. This isn’t about judgment. It’s about making sure you’re cared for.

Even if you don’t feel in immediate danger, sharing those feelings can help you and your therapist work on strategies to get through the hardest moments.

Believe That You’re Worth This

One of the most important truths in therapy is that you deserve care. You don’t have to “earn” your way into therapy with a crisis. Wanting to feel better is enough.

You’re allowed to ask for support. You’re allowed to take up space in someone else’s care and attention. And you’re allowed to believe that things can change for you.

We’re Here to Support Your Next Step

If you’re ready to begin therapy or simply want to explore what it might look like for you, Firefly Therapy Austin is here to help. We offer a safe, welcoming space where you can show up exactly as you are.

Our therapists will work with you at your pace, honoring your experiences and helping you find tools that feel right for your life. Whether you’re seeking support for a specific challenge or simply want a place to grow, we’d be honored to be part of your journey.

10 Ways to Get the Most Out of Therapy: Guidance from a Therapist