What therapy is actually like

Therapy is basically a regular meeting with someone whose whole job is to help you figure stuff out. It's not a punishment and it doesn't mean something is "wrong" with you.

The first session

• • They'll ask what's been going on and what you'd like to be different.
• • You can say "I don't know" — that's a real answer.
• • They'll explain privacy: most of what you say stays private, except if someone's safety is at risk.

After that

• • Usually 45–50 minutes, weekly or every other week.
• • You talk, they ask questions, and sometimes they teach you skills to try between sessions.
• • It can be in person, by video, or sometimes by phone.

Not clicking with them?

That's common and fixable. It's okay to ask for someone different. The fit matters more than almost anything else.