If you're new to therapy, it's normal to feel unsure or curious about what to expect. This guide walks you through the typical stages of therapy with a psychologist — from the first session to ending — so you can feel more comfortable and prepared to take the first step.

Phase 1: Getting to Know You & Building the Relationship (Initial Stage)

Goal: To understand what brings you to therapy and to build a safe, trusting relationship.

In the first few sessions, the psychologist will listen to your concerns, explore your background, thought patterns, and emotional experiences. This helps develop a personalized case formulation — an understanding of what’s causing and maintaining your difficulties, and where change is possible. At the same time, you’ll be building a foundation of trust and safety together.

Phase 2: Active Work Toward Change

Goal: To focus on specific issues and make meaningful progress through exploration and practical tools.

The therapy process may involve identifying and shifting unhelpful thought or behavior patterns, processing emotions, improving relationships, or developing coping strategies. The psychologist will tailor the approach to your needs and goals.

Phase 3: Monitoring and Adjusting

Goal: To track your progress and adjust the therapy direction as needed.

Together, you'll regularly check in on your goals, discuss what's working, and adapt the therapy process to make sure it continues to serve you effectively.

Phase 4: Ending or Transitioning

Goal: To bring therapy to a thoughtful close and support you in carrying what you've gained into daily life.

When therapy goals are met or it feels like the right time to finish, you'll review your progress and discuss next steps. Some clients choose follow-up sessions or return later as needed.

As You Take the First Step….

Therapy is not just about fixing problems — it’s a path toward greater self-understanding, emotional resilience, and a more fulfilling life. Starting can feel daunting, but the first step is where real change begins.