Got questions? We’ve got answers.
Starting therapy can feel like a big step. Here are some of the questions we’re asked most often about sessions, referrals, therapists and what to expect.
Everything you need to know about starting therapy, from your first session to how long it might take.
What will happen in my first therapy session?
Your first session is about setting expectations and starting to build trust with your therapist — you don't need to prepare anything in advance, just come with an open mind. It typically takes around 3 sessions to establish your concerns, review your history, get to know your therapist and set some initial goals. Your therapist will ask about what's led you to seek counselling, what you're hoping to change, and your current and past experiences, and you may complete some questionnaires to help identify the right approach for you. You're always in control of what you share and at what pace — by the end of the first or second session, you and your therapist will usually have agreed on some goals and a plan for achieving them, sometimes including a strategy or two to start practising at home. If anything's unclear, it's always okay to ask your therapist questions.
How many sessions will I need?
Your first few sessions are about your therapist understanding your goals and presenting concerns, and building a treatment plan together — most people need 2–3 sessions for their therapist to complete this assessment, though you'll often start noticing positive changes after just one or two. Some people only need short-term counselling (6–10 sessions) to achieve sustainable change, while others benefit from a longer commitment — we generally recommend sticking with it for at least 12 weeks, since real change takes time. Research shows that on average, 15–20 sessions are needed for half of clients to recover, and more complex or long-standing issues (like OCD or eating disorders) can require around 40 sessions a year. Sessions usually start weekly or fortnightly, then taper out over time as you progress.
What's the difference between psychologists, psychiatrists, social workers, counsellors and psychotherapists?
A range of professionals provide psychotherapy — psychologists, psychiatrists, mental health social workers, registered counsellors, family therapists and more — and while they're all trained to offer it, their education and training pathways differ. At The Therapy Hub, every clinician has extensive training, skill and experience, and is registered with the relevant professional body, which requires them to undertake ongoing professional development and clinical supervision. Importantly, research shows the biggest predictor of how helpful someone finds therapy isn't which type of professional they see — it's the quality of the relationship they have with their therapist. Between psychologists and social workers specifically, the differences show up more in their early training than in the therapy itself: psychologists generally have more grounding in research and statistics, while social workers generally have more training in how people and systems interact — but both are trained and experienced in delivering therapy. The most useful thing is to find a therapist who suits your needs and has experience in the area you're seeking help for.
Answers on finding the right therapist for you, and supporting a teenager through therapy.
What if I don't like my therapist, or they're not a good fit?
Finding the right therapist and treatment approach is a bit of a balancing act — what works well for one person won't necessarily work for another, and therapists draw on many different techniques, each offering different benefits. It's usually worth sticking with the same therapist for a few sessions before deciding, since that gives them time to get to know you and build a relationship — and sometimes it's worth reflecting on what else might be going on for you, rather than assuming it's the fit. That said, the single best predictor of whether therapy works is whether you and your therapist genuinely click — someone who makes you feel accepted and heard. If that's not happening, it's okay to try someone else. Mental health is complex, it's not your fault if something hasn't worked so far, and it's completely fine to ask to see a different therapist — we won't be offended, and we want you to find the right person for you.
I want my teen to go to therapy, but they don't want to.
There's an option to start with a parent-only session, which gives you a chance to talk through your concerns with the therapist and get guidance on how to approach the conversation with your young person. If your teen does start therapy afterwards, the clinician is required to let them know a parent session took place, and will share a general summary of what was discussed. Importantly, we don't encourage forcing someone into therapy — even when it comes from a place of concern, being made to attend when you don't want to can do more harm than good, creating a negative first experience that makes it harder to engage with therapy again in future.
Can I share information with my teen's therapist without them knowing?
There are always opportunities for you to speak with your young person's therapist directly, share your concerns and ask questions. It can be tempting to want to share information privately, but doing so actually limits what the therapist can do with it, since they can't act on or use information in session that your teen doesn't know has been shared. Instead, your teen's therapist can help you raise the issue openly with them in session. The Therapy Hub takes a family and systemic approach, and all of our therapists aim to strengthen the relationships within the families we work with, not work around them.
Compassionate, trauma-informed support
Clarity around how unprocessed memories are affecting you
Lasting change, at a pace your nervous system can handle