Have you been thinking about therapy but don’t know what exactly happens in a therapy session? Do you just show up, spill your life story, and magically walk out feeling better? Well, not exactly. The narrative around mental health therapy is so far from reality that it can be difficult to figure out what’s true and what’s not. So, let's break it down and explore what really happens in therapy.

WHAT IS THERAPY – THE THERAPY PROCESS IN A NUTSHELL

A therapy session starts with the “intake process,” which is basically a “get to know you” phase. The therapist asks a lot of questions, and it may seem like an interrogation. But in reality, the therapist is just trying to understand you. It is similar to when you make a new friend. Just like you ask a new friend lots of questions to catch up on their life, your therapist does the same. And just as you wouldn’t share your deepest secrets right away, you don’t have to with your therapist—unless you want to.

After that, you will settle into regular counselling sessions. In some sessions, you will have huge “aha” moments where everything suddenly makes sense. In other sessions, you will just vent about your week—both of these are completely normal. Along the way, you and your therapist will also set goals. These are similar to the work or personal goals you set for yourself. You will also learn various coping strategies to navigate problems.

However, progress will not always be linear. Some sessions will feel like a breakthrough, whereas others will feel like a step back. Some days you will look forward to the session. On other days, you won’t feel like going at all. And that’s okay. Mental health support isn’t about constant linear improvement. It's about learning, healing, and showing up for yourself even when it's hard.

Most importantly, remember that this is your journey. Your therapist is there to guide, support, and challenge you, but they don’t have all the answers—you do. Their role is to help you uncover them. But ultimately, the work and the progress are yours. And when you’ve reached your goals and can apply what you’ve learned in daily life, it’ll be time to move toward termination—knowing that therapy sessions are always there if you need them again.

DEBUNKING THERAPY MYTHS (AND THEY ARE A LOT)

Now, if you are still unsure about therapy, chances are you have heard a few myths about it. And believe it or not, there are plenty. Maybe you are under the impression that therapy is for “messed up” people. Or that once you start mental health therapy, you will be stuck in it forever. Well, let’s clear things up. It’s time to debunk some of the common therapy myths—because therapy sessions aren’t what movies (or your nosy neighbour) might have led you to believe.

Your Therapist is Not a Magician (or a Mechanic)

A common misconception about therapy is that it's supposed to “fix” you. You go in feeling broken, and the therapist magically puts you back together. But that’s not how mental health therapy works. Because, first of all, you are not broken. And your therapist is not a mechanic. Therapy isn’t about “fixing” anything. Instead, it's about understanding yourself better, recognizing your patterns, and learning healthy coping strategies.

Think of your therapist as a GPS, not a mechanic. They will be giving you directions here and there and will reroute midway in the journey as well, if you need it. But they will not be in the driver’s seat or the car. That’s always in your control. And yes, you can change the destination as well, and the therapist will change accordingly. So if you think therapy is about sitting back while your therapist does everything for you—think again. Because therapy is a collaboration, not a one-sided repair job.

Therapy Isn’t a Spa Day – And That’s Okay

It’s easy to assume that therapy will make you feel lighter and happier after every session. And sometimes it does! But there will also be times when it will bring up painful memories, challenge your entire thought process, and make you sit in discomfort. And believe it or not, this is actually a good thing. Because real growth is not in feeling good at the moment—it’s in working hard to get through the tough stuff so that you can feel better in the long run.

Think of it as going to the gym or doing any kind of workout. After a solid session of 30-40 minutes, your muscles feel sore. Moving even an inch hurts. But getting sore is part of the process. It’s part of getting stronger. Counseling sessions work the same way. Some sessions will leave you feeling relieved and empowered, while others might stir up emotions you weren’t expecting. But every step, even the uncomfortable ones, is a part of the process.

No, Therapy Isn’t a Life Sentence

One of the most common questions I have been asked is, “Dikshita, what if I have to stay in therapy forever?”Well, you won’t. Therapy is not a lifelong contract that you are forced to sign or a Netflix subscription that you forgot to cancel. You are not trapped in therapy, and how long you stay in mental health therapy depends entirely on you. It depends on your goals, your progress, and what you are looking for in therapy.

Some people go to therapy for a few months to work through a specific issue. Others stay in therapy for years because they find it valuable in their ongoing self-growth. There are also some who check in once in a while, kind of like a regular health check-up. There is no “one-size-fits-all” timeline when it comes to therapy sessions.

In fact, during the initial intake process, you and your therapist will set clear goals so that therapy has both purpose and direction. As you progress and feel more confident applying what you've learned, you and your therapist will discuss when it's time to wrap things up. If you’re ready to navigate life on your own, great! If you feel like you need more time, that’s okay too. You’re in control of the process.

FINAL THOUGHTS

In the end, I would just like to say that mental health therapy has been misinterpreted and misunderstood for a very long time. And it is disheartening to see that people who could truly benefit from therapy hesitate to seek help—simply because of the wrong narrative. Therapy is not for the weak. Facing your emotions and working on yourself is one of the strongest things you can do. It is a space for growth, healing, and understanding yourself better. Whether you’re struggling with something specific or just want to navigate life more effectively, counselling sessions can be a valuable tool. So, if you’ve been wondering, ‘should I start therapy?’, this is your sign to book a session now and give yourself the space to grow that you deserve.