Words of Encouragement from the TPWG Team
Beginning therapy is a deeply personal and courageous decision. At Toronto Psychology & Wellness Group (TPWG), we know that the first step is often the hardest and the most empowering. Whether you’re stepping into a therapist’s office (or logging in virtually) for the first time, it’s natural to feel unsure, nervous, or even overwhelmed.
To help ease some of that uncertainty, we asked members of our clinical team to share what they would say to someone beginning therapy for the first time. Their responses are honest, compassionate, and rooted in years of experience supporting clients through their unique journeys.
You’re Taking a Brave Step Forward
“Congratulations! Opening up and being vulnerable is a very courageous step, and I’m very excited for this opportunity for you.”
“Starting therapy is a courageous step toward taking care of your mental health. It’s perfectly normal to feel a mix of excitement and nervousness as you begin this journey.”
“The hardest step is showing up; your decision to show up for yourself speaks volumes!”
Therapy is not just a sign of strength; it’s an act of self-respect. It’s okay if you’re not entirely sure what to expect. Simply by starting, you are doing something incredibly meaningful for yourself.
It’s Normal to Feel Unsure at First
“Starting therapy for the first time can feel nerve-racking- that’s completely normal. Just know that your therapist is there to support you, at your pace. It’s okay to start small and take your time.”
“Yes, it’s daunting, and yes, you’re doing the right thing.”
“There is no ‘right’ way to do it, just come as your authentic self and be open to trying something new!”
You don’t need to have all the answers or even know exactly what to say. Therapy is a space where you can be confused, uncertain, emotional, or curious. That’s all welcome here.
It’s Okay to Be Vulnerable and to Take Your Time
“It takes so much courage and vulnerability to have taken this first step! Acknowledging and celebrating this is important. Be patient and compassionate with yourself as you map out your goals and develop a treatment plan with your therapist.”
“You may feel nervous and that is okay and expected. Building trust in a therapeutic relationship takes time.”
“At first, it’s like sitting in a quiet room with a stranger, but soon it becomes a place where your thoughts finally have a voice.”
Vulnerability can feel scary. At TPWG, we believe therapy works best when you feel safe and understood. This is why the therapeutic relationship is central to what we do. You can explore our team of skilled clinicians to find someone who feels like the right match for you.
You Are Practicing Self-Care in a Powerful Way
“You are enacting the ultimate form of self-care! By being here, you are taking a specific action that honours your care for your own well-being, and in doing so, you are standing in the doorway of self-understanding and growth.”
“Congratulations! It is important to recognize that numerous barriers can hinder individuals from seeking therapy factors such as fear, shame, the effort involved, and financial costs, to name just a few. The decision to embark on the journey of therapy signifies a significant and commendable step toward cultivating the life one aspires to. Taking that courageous leap and prioritizing one’s own well-being is an achievement worthy of celebration!”
It’s easy to delay caring for ourselves. When you begin therapy, you are making your mental and emotional well-being a priority. That matters. And it can change your life.
Therapy Is a Process. It’s Okay to Take It Slow
“Give it a chance, sometimes it takes 3–4 sessions before really feeling like you’re getting somewhere, but you have to start.”
“Trust the process! It can be uncomfortable opening up to someone about such vulnerable topics. However, once you start building trust and a connection with your therapist, it will start to feel more natural. Be patient with change, but trust that you are taking steps in the right direction.”
“Persistence is key. Yes, it’s going to be hard, but the outcomes are so worth it, I promise. So keep going back!”
Healing is not linear. We encourage clients to give themselves space and time to settle into therapy, and to know that real, meaningful change takes patience and trust.
Finding the Right Therapist Matters
“Finding the right therapist and/or modality for you may also take some time (and that’s ok!).”
“It’s perfectly normal that not every therapist will be the right fit for you. I encourage folks starting out to book free consults with a few therapists so they can pick the one they feel most comfortable with.”
“Meeting with a therapist is like any other relationship in life, sometimes you click and connect, and sometimes you don’t. It’s important to keep trying until you find the right fit.”
We understand that therapy is personal. That’s why we offer a diverse team of licensed professionals and a range of services to meet your unique needs, preferences, and goals.
Therapy Is a Safe, Confidential Space
“This is a no-judgement space. It may take a few sessions for us to get to know one another, and we can build on that if client and therapist feel we’re a good match. Everything is confidential (unless children under 18 are involved, in which case I would let them know about the legal need to report if they are in danger in some way). It’s difficult and takes time to work through trauma.”
“I would tell them that it’s normal to feel a little nervous about being vulnerable and that ultimately therapy is a safe space for them to understand themselves better and to learn new tools to cope more effectively with any challenges that they are facing.”
We are committed to creating an emotionally safe and confidential space where you can explore your experiences without fear of judgment.
There Is a Path Forward
“There is a path forward to feeling better. Take the time to prioritize yourself and to talk about the hard things. And remember, not all therapy is created equally! Take your time to find the right fit, ask questions, and share feedback openly.”
“No issue is too big, too old, or too small to work on in therapy.”
“You are the expert in your own life.”
Therapy isn’t about being “fixed”, it’s about gaining insight, building tools, and reconnecting with your inner strength. Whatever you’re carrying, you don’t have to carry it alone.
Ready to Begin Your Journey? We’re Here for You.
At Toronto Psychology & Wellness Group, we know how meaningful it is to feel heard, understood, and supported. Whether you’re beginning therapy for the first time or returning after a break, we are honoured to be part of your journey.
Explore our services, learn more about our team, and reach out to schedule a consultation. We’re here when you’re ready.
You’ve taken the first step and that matters.