Let’s be real: starting therapy can feel like standing naked in front of a stranger while also trying to explain why you cry when you hear grocery store music.

It’s vulnerable. It’s awkward. And it can be the most empowering, unraveling, brave, exhausting thing you’ll ever do.

Whether you’re therapy-curious, therapy-seasoned, or somewhere in between—we see you. And because we’re a team of therapists who also go to therapy (because duh, we believe in practicing what we preach), we know both sides of the couch intimately.

So we got together, grabbed our tea and coffee, wore our cardigans, and asked: What do we really want our clients to know? Here’s what came out of that conversation—raw, real, and full of heart:

1. Change takes time.

Not Instagram time. Not “cleanse your chakras in 24 hours” time. Real time. The kind where your nervous system actually feels safe enough to try something new. Breakthroughs often don’t look like fireworks—they feel like a soft exhale months later.

2. If it’s not a fit by session five, it’s probably not the right match.

Therapy is like dating—minus the cocktails and with way more crying. You deserve to feel safe, seen, and slightly relieved after a few sessions. If you’re not, it’s okay to move on.

3. Your therapist is human.

Yes, we know stuff. Yes, we hold space like pros. But we also spill coffee, cry in our own sessions, and lose our train of thought. We’re in this work because we’re healing too.

4. Feeling stuck doesn’t mean you’re failing.

Growth isn’t linear. Sometimes it’s a loop. Sometimes it’s a spiral. Sometimes you’re just staring at your ceiling asking, “Is this progress or a breakdown?” (Spoiler: sometimes it’s both.)

5. Starting over with someone new can actually be healing.

No backstory to rehash. No baggage to explain. Just you—now. A fresh start can be the most therapeutic thing you do.

6. “Time heals all wounds” is nonsense.

Unaddressed pain doesn’t disappear. It just shows up as perfectionism, people-pleasing, or “I’m fine.” Healing takes work—not just time.

7. Your trauma is valid.

Even if no one saw it. Even if someone else “had it worse.” Your body remembers what your brain tries to minimize. You get to own your story.

8. Relapse is part of the process.

Old patterns coming back? That’s not failure. That’s information. Be curious, not cruel. You’re reprogramming years of survival. Grace belongs here.

9. Talk to yourself like you would a friend.

Because honestly, if someone else talked to you the way you talk to yourself on a bad day—you’d probably never speak to them again.

10. You can (and should) ask if your therapist is in therapy.

It’s not weird. It’s wise. We can’t take you where we haven’t gone. Good therapists do their own work.

11. We think about you after you leave.

Not in a creepy way. In a “I hope they’re okay” kind of way. We carry your stories with reverence, not obligation.

12. You don’t need to stay to protect our feelings.

If it’s time to go, we’ll survive. It’s not your job to take care of us. If we’ve done our job well, you’ll know when it’s time.

13. We’re not here to “fix” you.

We’re here to walk with you as you remember who you’ve always been. You’re not broken. You’re becoming.

Wherever you are—just know: you don’t have to do this alone.

Need a little support? Here’s what we’ve got:

• FREE – Mental Health Resource Bundle: playlists, podcasts, quizzes—get it here.
• LOW-COST – The Shift Workshops: $17 each or all 6 for $89. Learn more.
• 1:1 SUPPORT – Ready for After-Therapy®? Work with Becca or one of our team members. Explore here.

Your healing doesn’t have to fit in a box. You just have to start where you are