What to Expect in Therapy: From Your First Intake Session to Seeing Real Change

Starting therapy is a brave and important step toward improving your mental health and overall well-being. However, if it’s your first time, you might be wondering what exactly happens in therapy, how sessions are structured, and how long it takes before you start noticing positive changes. Understanding the therapy process can help reduce anxiety and set realistic expectations, making your journey smoother and more rewarding.

The First Intake Session: Laying the Foundation

Your very first therapy session, often called the intake or assessment session, is crucial because it sets the tone for your entire therapeutic relationship. Here at Mind Wave, the session lasts 60 to 90 minutes, and is primarily focused on gathering information and building trust.

During the intake session, your therapist will ask questions about:

• Your reasons for seeking therapy:

  What brought you here? What specific challenges or symptoms are you experiencing?

• Your personal history:

  This may include your family background, relationships, work or school life, past traumas, and any previous mental health treatment.

• Your goals for therapy:

  What do you hope to achieve? This helps your therapist tailor the treatment plan to your unique needs.

• Your current lifestyle and support system:

  Understanding your daily routines, social connections, and coping mechanisms helps provide context.

• Confidentiality and therapy logistics:

  Your therapist will explain confidentiality rules, limits (such as situations involving harm to self or others), session frequency, and fees.

It’s normal to feel nervous or unsure during this first meeting. You don’t have to share everything at once; therapy is a gradual process. The intake session is also your opportunity to ask questions about the therapist’s approach and decide if you feel comfortable working with them. Building a trusting relationship is key to effective therapy.

Recurring Sessions: Deepening the Work with Evidence-Based Treatment

After your initial intake, recurring therapy sessions at Mind Wave last 50 to 60 minutes. These sessions focus on exploring your thoughts, emotions, and behaviors in greater depth, and apply evidence-based treatment according to your agreed treatment plan. These sessions go in-depth to:

• Track your progress and adjust strategies as needed.

• Strengthen coping skills to manage stress, anxiety, or other difficulties.

• Provide ongoing support as you work toward your goals.

At Mind Wave, our therapist modalities include techniques tailored to your situation, such as cognitive-behavioral therapy (CBT), emotional freedom techniques (EFT), acceptance and commitment therapy (ACT), narrative therapy, and more. Homework or practice exercises may be assigned to reinforce what you learn in sessions.

Therapy is collaborative, meaning you and your therapist work together to navigate challenges and celebrate successes. Over time, you may notice increased self-awareness, improved emotional regulation, and healthier ways of relating to yourself and others.

How Long Does It Take to See Changes?

One of the most common questions people have is, “How long before I start feeling better?” The answer varies widely depending on the individual, the issues being addressed, the type of therapy, and your level of engagement.

• Short-term relief: Some people experience relief or new insights within just a few sessions. For example, learning a simple coping strategy might immediately reduce anxiety.

• Moderate-term progress: Research suggests that many clients see significant improvement after about 12 to 20 sessions, especially in treatments like cognitive-behavioral therapy (CBT).

• Long-term growth: For deeper or more complex issues, therapy can be a longer journey, sometimes lasting several months or even years.

It’s important to remember that therapy is not always a linear process. Progress can come with ups and downs, breakthroughs, and setbacks. Patience and consistency are key. At Mind Wave, we recommend a minimum of 5 sessions to experience visible change and growth.

Tips for Making the Most of Therapy

• Be honest

  The more open you are, the more your therapist can help.

• Ask questions

  If you don’t understand something or want to know why a technique is used, speak up.

• Give feedback

  If something isn’t working or you feel stuck, let your therapist know.

• Practice outside sessions

  Engage with any homework or exercises your therapist suggests.

• Be patient

  Change takes time; celebrate small victories along the way.

Final Thoughts

Therapy is a powerful tool for healing, growth, and self-discovery. Your first intake session is just the beginning of a journey toward understanding yourself better and creating positive change in your life. While it may take time to see noticeable improvements, the commitment you make to the process can lead to lasting benefits for your mental health and overall happiness.

If you’re considering therapy, know that it’s okay to feel uncertain at first. If you don’t know where to start, you can begin with our 15-minute free therapy session to explore your needs and get comfortable with the process. With the right therapist and a willingness to engage, therapy can be a transformative experience. Book an appointment with our therapists today to take the first step toward healing, gain personalized support, and start your journey to a healthier, more fulfilling life.

References:

• American Psychological Association. (2017). Understanding psychotherapy and how it works.

• Cuijpers, P., Karyotaki, E., Reijnders, M., & Purgato, M. (2024). Psychotherapies for generalized anxiety disorder in adults: A systematic review and network meta-analysis of randomized clinical trials. JAMA Psychiatry. Advance online publication.

• Gaudiano, B. A. (2008). Cognitive-behavioural therapies: Achievements and challenges. Evidence-Based Mental Health, 11(1), 5–7.