Anxiety About Starting Therapy

Starting therapy is often painted as a bold step toward healing—a sign of strength and self-awareness. Yet for many, the moments leading up to that first session, and even the early weeks of therapy, one can experience persistent anxiety. The decision to seek help is monumental. This is especially true in the Latinx community where there is a stigma attached to therapy. Why does anxiety show up so strongly when we try to help ourselves, and what can we do to navigate those uneasy feelings as we begin our healing journey?

Therapy, by its very nature, invites us to look inward, to face truths that may be uncomfortable or long buried (such a trauma). While the promise of growth and relief is real, so too is the challenge of opening up to a stranger about our innermost thoughts, fears, and traumas. The anxiety tied to starting therapy is multilayered, drawing from various roots:

·      Fear of Judgment: Even though therapists are trained to offer non-judgmental support, it’s human nature to worry about how we’ll be perceived. Will I sound irrational? Will my problems seem trivial? These fears can be powerful obstacles. Another common fear is: Will my family or friends judge me for starting therapy?

·      Uncertainty About the Process: What will therapy be like? What will be expected of me? The unknown aspects of the process can stir unease, as can the lack of immediate answers. Because therapy is a very individual process the length and frequency vary with everyone. It is crucial to discuss this with your own therapist.

·      Concerns About Change: Therapy often leads to change—new insights, shifting relationships, altered behaviors—and change is inherently unsettling, even if it’s positive.

·      Worry About Losing Control: Therapy requires honesty, and that can mean surrendering some control over the narrative we’ve rehearsed for ourselves and others. The thought of “letting go” can be particularly anxiety-provoking.

·      Fear of Confronting Painful Topics: Many people enter therapy knowing they will have to discuss difficult experiences or emotions. Dredging up these issues can trigger considerable anxiety before even setting foot in a therapist’s office or joining online for virtual sessions.

Anxiety manifests in many ways—physical, emotional, and thoughts. Some people notice a racing heart or sweaty palms before their first session. Others find their minds running through potential conversations, rehearsing answers to questions that might never be asked. There may be sleepless nights or difficulty focusing on work or school. For some, the anxiety is so intense they consider cancelling altogether.

In the first few sessions, this anxiety may persist. You might feel guarded, struggling to share openly, or worried about “doing therapy right.” You may even worry about whether you and your therapist are a good fit, adding another layer of concern to the process.

It’s important to recognize that this anxiety is a natural, even logical, response. Therapy is a new experience with high emotional stakes. Most of us crave safety and familiarity; therapy asks us to step outside of both. Knowing that these feelings are common can reduce the sense of isolation that often accompanies them. Moreover, it takes time to build alliance and rapport with you therapist.

Moreover, anxiety can be a sign that you care deeply about the outcomes of therapy. It reflects a desire for healing, growth, and connection—a testament to your commitment to yourself.

While some anxiety is to be expected, there are ways to soothe your nerves and make the transition into therapy more manageable:

·      Prepare Ahead: If you’re anxious about what to say, jot down a few topics or questions you want to bring up. Having a list can be comforting and give you a sense of direction.

·      Normalize Your Feelings: Remind yourself that anxiety is a common reaction. Most people experience it, and therapists are accustomed to helping new clients navigate it.

·      Communicate Your Anxiety: It’s perfectly okay to mention your nervousness to your therapist. In fact, expressing these feelings can create an immediate sense of relief and strengthen the therapeutic relationship.

·      Set Realistic Expectations: Therapy is a process, not a quick fix. Allow yourself to be a beginner; you don’t need to “get it right” from the start.

·      Practice Self-Compassion: Treat yourself with the same kindness you would offer a friend. Your anxiety isn’t a flaw—it’s a perfectly human response to something new and meaningful.

·      Engage in Calming Activities: Consider mindfulness exercises, deep breathing, or gentle movement before your session to help regulate your physiological response to anxiety.

·      Reflect on Your Motivation: Reconnect with the reasons you decided to seek therapy in the first place. Keeping your goals in mind can provide grounding and focus.

For most people, the initial anxiety of starting therapy fades as the process becomes more familiar. As trust builds between you and your therapist, sharing becomes easier. The therapy room, once a place of nerves, may start to feel like a safe place—a sanctuary for self-exploration.

It’s also normal for anxiety to ebb and flow throughout the therapeutic journey, especially when tackling new or particularly challenging topics. The skills you develop in managing these early nerves can serve you throughout the process, both within and beyond the therapy room.

Anxiety at the start of therapy is not a sign that you are weak or unprepared. It is a natural response to a significant, positive change in your life. By acknowledging your nerves, preparing thoughtfully, and allowing yourself grace, you lay the groundwork for a meaningful therapeutic relationship.

Remember: the first steps are often the hardest, but they are also the most important. Therapy is a journey—one that requires patience, honesty, and, above all, self-compassion. Let your anxiety be a gentle reminder that you’re stepping out of your comfort zone in pursuit of something better. That’s not just okay—it’s extraordinary. If you are ready to start your therapy journey, contact us here or call (909) 206-4613 for a free 15-minute consultation we offer virtual throughout CA and in person appointments in Rancho Cucamonga, CA info@pattymunoztherapy.com .We specialize in helping adults overcome anxiety and trauma. You have waited long enough it’s time to take care of you.

*blog written with the help of copilot AI