Overcoming Therapy Anxiety: Your Guide to Getting Started

June 20, 2025

Overcoming Anxiety About Starting Therapy

It’s perfectly normal to feel a flutter of nerves at the thought of beginning therapy. Many people experience apprehension about the therapeutic process, particularly when taking this step for the first time. The stigma surrounding mental health treatment can intensify these hesitations, making you question whether seeking help is something to feel embarrassed about.

Despite these initial fears, therapy can be tremendously beneficial for addressing various mental health concerns. Taking that first step toward mental wellness might feel intimidating, but understanding the root causes of your anxiety and developing strategies to manage these feelings can help you embrace the therapeutic journey.

Why Therapy Might Make You Anxious

Entering a therapy session for the first time can be an understandably nerve-wracking experience. Therapy often involves sharing personal thoughts and showing vulnerability to someone you’ve just met. If you’re feeling anxious about talking to a therapist, your concerns might include:

Uncertainty about what to expect during sessions
Discomfort about being physically seen or feeling shame about your appearance
Lack of knowledge about the therapeutic process
Concerns about establishing rapport with your therapist
Worry that you’re not “sick enough” or are wasting the therapist’s time
Fear of revisiting painful memories or discussing embarrassing issues
Concern about behaviors or actions like substance use* that you regret
Fear of being judged, labeled, or pathologized by your therapist
Anxiety about recommended treatments that might make you uncomfortable
Worry that your therapist will push you to make changes before you’re ready
Fear that therapy will temporarily intensify negative feelings

*If you’re struggling with substance use, contact the SAMHSA National Helpline at 1-800-662-HELP (4357) for 24/7 support and resources.

These concerns are all valid. Therapy can indeed be intense, and there’s no guarantee you won’t experience moments of emotional pain, shame, anxiety, or discomfort. However, these feelings often represent important parts of the healing process when managed appropriately. The good news is that there are effective strategies to ensure your anxiety doesn’t prevent you from benefiting from therapy.

Strategies to Address Therapy-Related Anxiety

Regardless of the source of your anxiety, you can find ways to engage fully in therapy. In fact, your anxiety might serve as a useful indicator of areas that need attention. A good therapist will work with you to address your concerns and develop techniques to help you feel more comfortable.

Schedule a Consultation Call First

Before committing to therapy, consider having a brief initial conversation with potential therapists. This “test drive” approach can help alleviate concerns about what to expect and ensure you and your therapist are compatible. During this conversation, you might ask about:

Their educational background and credentials
Specific therapeutic techniques they’re trained in
Their professional experience and work history
How they typically develop relationships with clients
Their overall approach and philosophy toward therapy

This preliminary discussion can ease pre-therapy jitters while helping you determine whether this therapist aligns with your values and goals. If they seem like a good fit, you might schedule a first session to further explore the compatibility of your therapeutic relationship.

From there, you can customize your session frequency—weekly, bi-weekly, or monthly—based on your comfort level. If you opt for less frequent sessions, ask about additional resources you can use between appointments to manage emerging emotions.

Open Up About Your Therapy Concerns

Effective communication is essential in therapy—not just about your thoughts and feelings, but also about the therapeutic process itself. Don’t hesitate to discuss your proposed treatment plan and ongoing progress with your therapist. This includes expressing any anxiety you feel about therapy.

A skilled therapist will welcome your feedback and be willing to modify their approach to better meet your needs. Remember that therapy is a collaborative process, and your input is valuable in shaping your treatment experience.

Reframe Your View of the Therapeutic Space

While it may be impossible to completely eliminate your fears about being judged, understanding the nature of the therapeutic relationship can help. A therapist’s role isn’t to judge you but to support your growth and healing—which they can only do if you’re honest with them.

The therapeutic relationship is unique in that it typically remains contained within session times. You can view therapy as a discrete, safe space where you can discuss personal matters without fear of social consequences or having these conversations spill into other areas of your life.

If traditional one-on-one therapy continues to feel overwhelming, consider easing in through support groups with people experiencing similar challenges. This can provide a gentler introduction to therapeutic conversations.

Recognize That Healing Isn’t Linear

Professional therapists understand that addressing negative thoughts, behaviors, and relationship patterns takes time. Mental health conditions are complex, and healing rarely follows a straight line. Setbacks and recurring issues are normal parts of the process and don’t indicate failure.

Your therapist won’t become frustrated if you don’t achieve goals according to a predetermined timeline. They’re trained to meet you “where you are” and don’t expect immediate life changes. Together, you can set an appropriate pace for your treatment, including gradually reducing negative coping mechanisms as you develop healthier alternatives.

Telehealth Options for Reducing Therapy Anxiety

If the thought of in-person therapy feels overwhelming, telehealth services like those offered by ReachLink provide an excellent alternative. Our virtual therapy platform allows you to connect with licensed, qualified therapists from the comfort and privacy of your own home. This approach eliminates additional stressors like commuting, sitting in waiting rooms, or navigating unfamiliar office environments.

Research supports the effectiveness of telehealth therapy, showing outcomes comparable to traditional in-person sessions. Some studies have even found that cognitive behavioral therapy (CBT) may be more effective when delivered online than in person. Virtual therapy can be an accessible way to receive mental health support without exacerbating anxiety about the therapeutic process.

Final Thoughts

Starting therapy may feel daunting, but it can be one of the most rewarding investments in your overall well-being. If anxiety about therapy is holding you back, implementing these strategies can help diminish your fears and allow you to embrace the process.

Telehealth therapy through ReachLink offers a convenient, evidence-based approach to care without the additional stresses that sometimes accompany in-person appointments. When you’re ready to begin your healing journey, we’re here to support you every step of the way.