Therapy process: What to expect at every stage

Although everyone has their own treatment journey, there are some basics you can expect after signing up for therapy. You'll likely complete the following before your first appointment, regardless of where you go or which therapist you see:

• Complete intake forms to share your history, goals, and preferences
• Schedule an appointment at a time that works with your schedule
• Match with a licensed therapist based on your needs and their specialties
• Review payment options and insurance coverage (if you have any)
• Discuss out-of-pocket costs
• Decide on session format

Headspace makes it simple to get started with online therapy. Our matching process is easy, stress-free, and fast. And our online platform offers access to much more than just the standard therapist-patient relationship.

Whether you've decided to try online therapy or you're going with the traditional in-person route, the initial appointment will have a few common aspects to it. Keep in mind that the first therapy session is mostly about getting comfortable with your therapist. It's a time to set expectations and start building a foundation of trust. Don't feel stressed or pressured about trying to share everything right away. You'll have plenty of time to discuss your needs, fears, and past in future sessions.

During your first therapy appointment, you can expect to:

• Have introductions
• Begin to build trust
• Set expectations, including session frequency and focus areas
• Discuss concerns, goals, and priorities
• Review confidentiality practices
• Explore trust-building practices
• Talk briefly about your history and past experiences you've had with therapy
• Identify what "success" looks like or means to you
• Share concerns and ask questions

Goal setting is a crucial part of therapy. The experience is collaborative, so it's essential that you are open about what you want, such as learning valuable habits to improve mental health. It's also important to remember that goals can change and evolve over time. Over time, you might achieve one goal only to find a new one you want to work toward. Everyone's goal for therapy can be different, and no two experiences will be the same. However, there are some common themes and goals people tend to seek therapy for.

Examples of common goals in therapy include:

• Managing anxiety or depression
• Improving relationships
• Healing from trauma
• Building coping skills
• Improving self-esteem
• Coming to terms with major life transitions-like divorce, relocation, or loss
• Setting and enforcing healthy boundaries
• Working on communication skills
• Enhancing emotional regulation skills
• Overcoming negative thought and behavior patterns
• Changing self-sabotaging behavior

Therapy is all about addressing and working through life's challenges. What a typical session looks like depends on factors such as where you are in the process, where you left off in your last session, and what's happening in your life today.

Progress in therapy isn't always linear. It's normal to have ups and downs, and growth is often followed by setbacks-it's all part of the process. Understanding this helps you be patient and accepting when things aren't going as expected.

To keep momentum, you might do any-or all-of the following in sessions:

• Talk through your current experiences, emotions, and challenges
• Explore how your patterns impact your behavior today
• Practice new coping skills
• Review and adjust goals as you make progress

Just like your journey won't be the same as anyone else's, neither will the approach your therapist uses to help you meet your goals. Therapy isn't a one-size-fits-all process. Therapists understand the importance of tailoring therapeutic methods and mental health tips to meet your individual goals and needs.

There are many proven, evidence-based approaches to therapy, and each offers distinct benefits. Your therapist can help determine which approach is right for you.

• Cognitive behavioral therapy (CBT): Helps identify and change unhealthy or unhelpful thought and behavior patterns. Studies show CBT can offer superior results when compared to other treatment options for many people.

Good for: Anxiety, depression, and post-traumatic stress disorder (PTSD)

• Acceptance and commitment therapy (ACT): Builds psychological flexibility so you're able to navigate change and challenging circumstances in healthier ways. According to research, ACT has positive effects in treating a wide range of conditions.

Good for: Anxiety disorders, depression, substance use disorder, chronic pain

• Psychodynamic therapy: Uncovers unconscious patterns. Empirical evidence suggests that psychodynamic therapy is effective.

Good for: Anxiety, depression, personality disorders, relationship issues, childhood trauma

• Solution-focused therapy: Focuses on strengths and solutions in a short-format process. A meta-analysis study shows that solution-focused therapy can be beneficial for a variety of psychosocial concerns.

Good for: Depression, anxiety, substance use disorders, relationship or family conflict, behavioral issues in youth

Headspace therapists are licensed, trained, and experienced in these and other proven therapeutic modalities to offer personalized care.

There isn't a timeline for when or how therapy will work, but there are signs you're making progress. Even if the growth you're seeing is subtle, any positive change is worth celebrating. If at any point you're not getting the results you want or expect, have an open conversation with your therapist about your concerns about your therapeutic treatment plan.

Signs that therapy is working for you:

• You're more self-aware
• You are managing stress and your emotions more effectively
• You notice your relationship patterns feel healthier
• You begin reaching the goals you set
• You start to feel more hopeful or motivated
• You're using the tools you learn in therapy in your daily life
• You're more willing to open up about your feelings, even if a topic is uncomfortable
• You recover from setbacks more quickly and easily

There are a lot of moving pieces when it comes to therapy, and it may feel like therapy is not working at first. It's not uncommon to try a few therapists before you find the right fit.

If therapy isn't working for any reason, you can (and should) take action by:

• Speaking up about your needs and feelings
• Asking about a different approach
• Talking about things that aren't resonating with you
• Taking a small break
• Considering switching therapists

Headspace makes finding a new therapist easy. If your first connection doesn't feel quite right, you'll be met with support, not judgment.

Headspace offers much more than just therapy. We're a full-spectrum, end-to-end mental health partner. We help you feel supported in therapy, in between your sessions, and long after you meet your goals for therapy.

Gain access to:

• Licensed, qualified, and experienced therapists through secure video visits
• Meditation guides
• Sleep tools
• Mindfulness programs
• Flexible scheduling
• Insurance coverage (for many users)

Starting therapy is like taking a powerful step toward healing, growth, and resilience. Knowing you need support and taking action to get it is brave and a sign of strength, not weakness. Explore Headspace's options for online therapy and find help that's designed to fit your life. You shouldn't have to wait to feel better, and with Headspace, you're just a few clicks away from the tools you need to improve every aspect of your life.

Reach out to learn more about online therapy from Headspace today.

_Sources:

_{1. Werson, A. D., Meiser-Stedman, R., & Laidlaw, K. (2022). A meta-analysis of CBT efficacy for depression comparing adults and older adults. Journal of Affective Disorders, 319, 189-201. https://doi.org/10.1016/j.jad.2022.09.020. Accessed June 28, 2025.}

_{2. Gloster, A. T., Walder, N., Levin, M. E., Twohig, M. P., & Karekla, M. (2020). The empirical status of acceptance and commitment therapy: A review of meta-analyses. Journal of Contextual Behavioral Science, 18, 181-192. https://doi.org/10.1016/j.jcbs.2020.09.009. Accessed June 28, 2025.}

_{3. Shedler, J. (2010). The efficacy of psychodynamic psychotherapy. American Psychologist, 65(2), 98-109. https://doi.org/10.1037/a0018378. Accessed June 28, 2025.}

_{4. Vermeulen-Oskam, E., Franklin, C., Hof, L. P. M. V., Stams, G. J. J. M., Van Vugt, E. S., Assink, M., Veltman, E. J., Froerer, A. S., Staaks, J. P. C., & Zhang, A. (2024). The current evidence of solution-focused brief therapy: A meta-analysis of psychosocial outcomes and moderating factors. Clinical Psychology Review, 114, 102512. https://doi.org/10.1016/j.cpr.2024.102512. Accessed June 28, 2025.}