Therapy FAQs
Starting therapy—or even just thinking about it—can bring up a lot of questions. Some are logistical. Some are emotional. And some are things you might feel a little weird asking out loud (totally normal, by the way).
Whether you're new to therapy or just curious about how it all works, here are answers to a few of the most common questions I hear in my practice:
Do I need therapy?
You don’t need to be in crisis to benefit from therapy. If you're feeling overwhelmed, stuck, grieving, anxious, navigating big changes—or if you’re just curious about getting to know yourself better—therapy can help. Think of it as a protected block of time for you to explore your thoughts and feelings with someone trained to support you without judgment.
How do I know if my therapist is a good fit?
Therapy works best when you feel safe, seen, and understood. It’s okay if it takes a few sessions to get a feel for the relationship. Some signs your therapist might be a good fit: you feel comfortable being honest, you don’t feel judged, you sense they “get” you (even if you're still building trust), and the space feels supportive. If something feels off, it's okay to name it—or even look for another therapist. You deserve a space that feels right for you.
How often should I come to therapy?
That depends on a few things: your goals, what you're working through, your schedule, and your budget. Many people start with weekly or biweekly sessions to build momentum and then adjust as needed. We’ll figure out a rhythm that works for you. There's no one-size-fits-all answer—just what makes sense for your life right now.
What if I don’t know what to talk about?
That’s more common than you’d think—and not a problem at all.
You don’t need to come in with a script. Sometimes, we start with “I don’t even know why I’m here today,” and end up uncovering something important. I’ll help guide the conversation if you’re feeling stuck. It’s also okay to use session time to pause, process, and just be. Therapy doesn’t always have to be about solving something big.
Can I ask my therapist about their political or religious beliefs?
Yes. Absolutely. Therapy is supposed to be a safe space. If you’re talking about things like reproductive rights, racial justice, LGBTQ+ identity, or anything else that’s tied to your lived experience — you need to know that your therapist wont judge you or shut you down. It’s about knowing that your therapist is a safe and affirming person who holds space for your reality, without bias or harm. It’s not an unrealistic jump in this political climate for that to include knowing who they voted for. So yeah, it’s okay to ask. A good therapist won’t get defensive. They might not go deep into their personal politics, but they should be able to tell you their stance on things that impact your identity and safety.
Can I cuss in therapy?
Short answer: Absolutely. If you do, I will too.
Longer answer: Please feel free to speak how you naturally speak. Therapy isn’t about editing yourself to be "palatable"—it’s about getting to the root of what you’re feeling and experiencing. And sometimes, a well-placed curse word just hits the emotional nail on the head. Research shows cursing can actually help us regulate. If strong language helps you express yourself, it’s welcome here.
Am I doing this right?
If you’re showing up and being as honest as you can be in the moment—you are doing it right. Therapy isn’t a test or a performance. There’s no gold star for saying the “right” things. Some weeks you may feel clear and reflective; other weeks, you may feel scattered, numb, or unsure. That’s all welcome here. Growth isn’t always linear, and there’s no wrong way to be in the room.
have more Questions?
You're not alone. Therapy can feel unfamiliar at first, but it doesn’t have to be intimidating. If you’re curious about working together, feel free to reach out or schedule a consultation. I’m happy to chat. —Janie