How to Start Therapy

Understanding how to start therapy and seeking professional mental health support is a deeply personal decision, and one that takes courage. Whether you’re navigating the weight of anxiety, depression, addiction, or simply feeling disconnected from yourself, the choice to begin healing is an important milestone. But even when you’re ready, starting therapy can feel overwhelming.

At Flatirons Recovery, we understand that this first step is often the hardest. That’s why we’re here to walk alongside you, offering clarity, guidance, and a supportive space to explore your next chapter.

Why People Seek Therapy

The decision to start therapy often stems from a desire for change, a longing for peace, clarity, or a way forward. For some, it’s the weight of persistent anxiety or depression. For others, it’s the ripple effects of trauma, relationship struggles, or the complex challenges of substance use and mental health conditions. Whatever brings you here, know that your reasons are valid and your healing is possible.

Therapy is more than just talking about your problems. It’s a supportive, intentional space to uncover patterns, build emotional resilience, and reconnect with your values. At Flatirons Recovery, our approach blends evidence-based practices like Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) with mindfulness-based and experiential therapies, creating a truly integrative path to healing.

Woman taking time to reflect on how to start therapy.

Knowing The First Steps

When asking how to start therapy, the process may feel intimidating at first, but it doesn’t have to be. The key is to take one small, intentional step at a time. Start by identifying your reason for seeking therapy. Are you struggling with a specific mental health concern, like trauma or anxiety? Or are you hoping to heal from a substance use disorder and begin a journey toward lasting recovery?

Once you’ve clarified your needs, you can begin exploring therapy options that align with your goals. Flatirons Recovery offers a variety of programs, from full-day support in our Partial Hospitalization Program (PHP) to flexible care through our Evening IOP and Sober Living. Each program integrates therapeutic services tailored to your unique journey.

How to get started with therapy can be as simple as reaching out to a care coordinator, asking questions, and scheduling an intake. You don’t have to have everything figured out to begin; you just have to be willing to begin.

What to Expect at a First Therapy Session

Knowing how to start therapy and what to expect in your first session can ease some of the anxiety around starting. Your first session is about connection. It’s a time for you and your therapist to begin building trust and getting to know one another.

You’ll likely be asked about your history, current challenges, and goals for therapy. But this isn’t an interview or an exam. It’s a conversation, guided by compassion and curiosity. At Flatirons Recovery, we meet you exactly where you are, with no expectations or pressure. Our therapists create a grounded, supportive environment where your story can unfold at your own pace.

This session is also your opportunity to ask questions and explore whether this therapist and approach are the right fit for you. If you’re not sure how to speak to a therapist or what to expect at a first therapy session, just start with honesty. Say what’s on your mind, even if you’re unsure. That vulnerability is a powerful beginning.

Finding the Therapist Who’s the Best Fit for You

Finding the right therapist is an essential part of your healing journey. Your relationship with your therapist is built on trust, and the right fit can make all the difference in how therapy feels and how effective it is.

When considering how to choose a therapist, think about what kind of support resonates with you. Are you seeking someone with experience in trauma recovery? Someone who uses mindfulness-based approaches? At Flatirons Recovery, our clinicians bring expertise in a wide range of modalities, including DBT and CBT, EMDR therapy, and Acceptance and Commitment Therapy (ACT).

We also offer specialized care for those with co-occurring conditions, often referred to as dual diagnosis, through integrated treatment plans that address both mental health and substance use concerns. Ultimately, choosing a therapist is about feeling seen, heard, and safe. Don’t be afraid to explore different providers or ask for support in finding the right match. We’re here to help.

How to Communicate with a Therapist

One of the most common questions people ask when exploring how to start therapy is: “What am I supposed to say?” The truth is, there’s no right or wrong way to share your story. Whether you’re wrestling with deep-rooted trauma, feeling numb, or simply struggling to put your emotions into words, therapy offers a space to begin, however you need to.

When exploring how to speak to a therapist, start with whatever feels most urgent or present. You might talk about what brought you in, what you’re hoping will change, or what you’re afraid of. You don’t need to have a perfect narrative. Your therapist is there to walk with you, helping you untangle emotions, make sense of your experiences, and discover new ways forward.

At Flatirons Recovery, we foster an environment where every voice matters. No pressure. No judgment. Just space for you to reconnect with yourself and begin healing.

Therapeutic Approaches We Use

Therapy is not a one-size-fits-all experience. Your journey deserves a personalized, trauma-informed, and supportive approach. That’s why Flatirons Recovery offers a wide range of evidence-based and experiential therapies that support healing on multiple levels, emotional, mental, physical, and spiritual.

If you’re unsure how to get started with therapy, here are some of the modalities we offer to support your journey:

Cognitive Behavioral Therapy – Helps identify and reframe negative thought patterns.
Dialectical Behavior Therapy – Builds emotional regulation and interpersonal effectiveness.
EMDR Therapy – Supports trauma processing through targeted eye movement.
Experiential Therapy – Uses creative and body-based activities to access deep emotional healing.
Motivational Interviewing – Encourages change through collaboration and self-awareness.
Family Support – Involves loved ones in the healing journey to build healthier connections.

According to the National Institute on Drug Abuse (NIDA), behavioral therapies play a key role in supporting individuals through addiction treatment by helping them change attitudes and behaviors related to substance use. These therapies not only assist individuals in managing stress and avoiding common triggers that can lead to relapse, but also improve engagement with treatment and increase the effectiveness of medications when used together.

A woman participates in motivational interviewing in Boulder, Colorado.

Healing is a Journey, Not a Destination

It’s important to remember that therapy isn’t a quick fix. Healing takes time, intention, and support. There may be moments of discomfort or setbacks along the way. That’s normal. What matters is that you keep showing up for yourself, your growth, and your future.

If you’ve been wondering how to start therapy, this is your sign: you don’t have to keep carrying it all alone. At Flatirons Recovery, we’re here to support you through the hard days and the hopeful ones. Our team is grounded in compassion, clinical excellence, and a belief in your innate ability to heal.

Frequently Asked Questions

Starting therapy can bring up many questions. Here are some of the most common ones we hear, and answers to help you feel more at ease.

How long does therapy last?

Therapy duration varies for each individual. Some people benefit from a few months of focused support, while others may continue therapy long-term. At Flatirons Recovery, we tailor your care to match your goals and needs, offering flexibility and support as your healing evolves.

Do I have to talk about everything in my first session?

Not at all. Your first session is just the beginning. You get to set the pace. Share what feels comfortable, and let your therapist guide you gently from there.

What if I don’t connect with my therapist?

That’s okay. Therapy is a relationship, and not every fit is perfect. If something doesn’t feel right, we can guide you on how to choose a therapist who better aligns with your needs.

Can I do therapy if I’m in a treatment program?

Absolutely. Therapy is a foundational part of our addiction treatment programs. Whether you’re seeking support for mental health, addiction recovery, or both, our therapists are an integral part of your care team.

Woman feeling relieved and confident after discovering how to start therapy.

Not Sure How to Start Therapy? We’re Here to Guide You

Now that you understand how to start therapy, you might still feel nervous. That’s okay. Starting something new, especially something as personal as therapy, takes bravery. But every journey begins with one small step, and you’ve already taken that by seeking answers.

If you’re ready to explore therapy in a compassionate, empowering setting, Flatirons Recovery is here to support you. Do not hesitate to reach out, ask questions, and discover what healing could look like, on your terms, at your pace. Your healing matters. And you don’t have to walk this path alone.