What Is Therapy Like? Understanding the Process of Working with a Psychologist

Breaking down what really happens in therapy so you can feel more at ease when you start.

When people think about therapy, they often imagine sitting on a couch while a psychologist silently takes notes. In reality, therapy is a collaborative space one where you can explore your feelings, challenges, and strengths with someone who’s there to support (not judge) you.

Quick Facts About Therapy

• Therapy is a safe, confidential space to work through challenges and build on your strengths.

• Sessions can be in-person or via telehealth; both are effective based on research.

• The process usually starts with an initial assessment, followed by goal-setting and personalised strategies.

• Approaches vary and may include Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), and other evidence-based methods.

What Therapy Really Looks Like

Therapy is less about “fixing” you and more about understanding what’s going on in your life and how you want things to change. Your psychologist is there as a guide, not someone with all the answers, but someone who can help you find yours.

Therapy is a conversation with a purpose. It’s a space where you can talk openly about the things you might keep hidden from others; the thoughts you’re embarrassed by, the feelings you’re unsure how to express, or the parts of yourself you’ve been taught to push aside.

Here’s what that can mean in practice:

• It’s collaborative, not prescriptive. You won’t be told what to do or judged for your decisions. Instead, your psychologist will help you explore your options, understand patterns, and decide what’s right for you.

• It’s about both challenges and strengths. We talk about what’s hard but also what’s working well, even in small ways. Those strengths can become powerful tools for change.

• It’s flexible. Some weeks, you might come in with a specific problem to unpack. Other times, you might not know where to start, and that’s okay. Therapy can flow with what’s happening in your life.

• It’s a mix of talking and doing. While there’s plenty of space to talk things through, you might also learn practical strategies, experiment with new ways of thinking, or reflect on questions between sessions.

• It’s at your pace. Some people want to dive deep right away; others need time to build trust. Both are valid. You set the pace that feels safe and manageable.

Telehealth vs. In-Person: What’s Right for You?

Some people love the flexibility of telehealth, especially if travel, energy, or time is a barrier. Others prefer the separation of a dedicated therapy space. Both are effective, it’s about what helps you feel most comfortable and supported.

Telehealth Therapy

• Convenience and flexibility – No travel time, no parking stress, and you can attend from your own home (or even your parked car if privacy is tricky).

• Energy-friendly – Helpful if you live with fatigue, pain, or chronic illness, where the effort of getting to an appointment might feel overwhelming.

• Reduced sensory load – For some autistic or highly sensitive individuals, avoiding busy waiting rooms or unfamiliar environments makes sessions less draining.

• Greater accessibility – You can connect with a psychologist who’s the right fit, even if they’re not local to you.

  
  

Things to consider: You’ll need a private, reasonably quiet space and a stable internet connection. Some people find screen-based communication less personal at first, but often adapt quickly.

In-Person Therapy

• A dedicated space – Walking into a therapy room can help you mentally ‘switch on’ and separate session time from everyday life.

• Nonverbal communication – Subtle body language and facial cues can feel easier to read in person.

• Fewer tech barriers – No video lag, microphone issues, or worries about your Wi-Fi dropping out mid-thought.

• Ritual and routine – The act of travelling to and from a session can become part of the reflective process.

  
  

Things to consider: Travel time and logistics might be a barrier, especially if you live far from your psychologist or have mobility or energy challenges.

Reflective Questions to Ponder

• What are you hoping to achieve through therapy?

• How would you like to feel after your first few sessions?

• What format (in-person or telehealth) might work best for you?

You don’t have to have everything figured out before starting therapy. Sometimes, the first step is simply showing up and seeing where the conversation takes you.

Considering Therapy?

At MBH Psychology, I work with adults navigating ADHD, anxiety, chronic health conditions, and other life challenges, using a neurodiversity-affirming, person-centred approach.

Whether in-person or online, the focus is on helping you feel understood and supported while building skills that work in the real world.

If you’ve been curious about therapy but unsure what to expect, I’m here to make the process as comfortable and transparent as possible.