Is It Normal to Feel Awkward in Therapy?

Short answer: Yes. Feeling awkward in therapy is completely normal, especially at first. If you’ve ever wondered, “Why does therapy feel uncomfortable?”—you’re not alone. Let’s break down why therapy might feel weird in the beginning and what you can do to get comfortable.

Why Does Therapy Feel Uncomfortable at First?

The truth is, starting therapy isn’t something most people are used to. Sitting across from a stranger and opening up about your thoughts, feelings, and struggles isn’t exactly an everyday experience.

Clients often say things like:

• “I don’t even talk to my best friend about this stuff.”
• “I am so sorry I’m crying—I didn’t think I’d get this emotional.”
• “I haven’t thought about this in years, why is it coming up now?”

If therapy feels uncomfortable at first, that doesn’t mean it’s not working. It just means you’re adjusting. This is why giving therapy at least 4-8 sessions before deciding if it’s right for you can be helpful.

Therapy Isn’t Just for Crisis Situations

A common myth about going to therapy is that you need to be in crisis or dealing with a major life change. But in reality, therapy helps with personal growth, stress management, self-awareness, and emotional well-being.

It’s normal to feel unsure about:

• What to say in your first therapy session
• Whether you can trust your therapist
• If your struggles are “big enough” to talk about

But therapy isn’t about having the “right” answers—it’s about creating space to understand yourself better.

How to Get Comfortable in Therapy

If therapy feels awkward, try these strategies:

• Take a deep breath and sit with the silence. Therapists often leave space for reflection—it’s not a test, and you don’t have to fill every gap.
• Trust that your therapist isn’t expecting a perfect response. Therapy is about exploration, not performance.
• Give it time. Schedule at least 4-8 sessions before deciding if a therapist is the right fit.
• Come prepared. Bring notes on your phone or in a journal so you remember what you want to discuss.
• Ask questions. If something doesn’t feel right, talk to your therapist about adjusting their approach.
• Share what feels relevant. You don’t have to go deep right away—your therapist will guide the process.

The More You Show Up, the More Natural It Feels

Like anything new, therapy takes time to feel comfortable. The more you go, the less awkward it feels. Eventually, therapy stops feeling like an unfamiliar process and starts feeling like your space to reflect, grow, and heal.

So if you’re wondering, “Is it normal to feel awkward in therapy?”—the answer is yes. But it won’t always feel that way. Keep showing up for yourself—you deserve the support.

Ready to Start Therapy?

If you’re in Utah, we have therapy spots available and would love to support you on your journey. Click here to learn more and schedule a session.