What Happens in Therapy? A First-Timer's Guide to Getting Started

Thinking about starting therapy but not sure what to expect? You’re not alone. Whether you're looking for a therapist in North Tabor, need online therapy in Oregon, or are using insurance like Kaiser or OHP, beginning therapy can feel like a big leap. At Sprout Therapy PDX, we aim to make the process welcoming, inclusive, and clear. Here's what you can expect from your first session and beyond.

You Don’t Have to “Have It All Figured Out” A common misconception is that you need to know exactly what’s wrong before starting therapy. But you don’t need a diagnosis or a specific plan. Many people come in saying, “I just feel off” or “I need someone to talk to.” That’s more than enough to get started.

The First Session: Getting to Know You Your first therapy session is about connection. Your therapist will:

  • Ask about your background, current challenges, and goals for therapy.

  • Explain confidentiality and how sessions work.

  • Start building a plan that fits your needs and pace.

You’re welcome to share as much or as little as you feel comfortable with. There’s no pressure to dive deep right away.

What Therapy Looks Like Over Time After your initial session, therapy becomes a space for:

  • Talking through your experiences, thoughts, and feelings

  • Learning tools to manage anxiety, depression, stress, or trauma

  • Exploring patterns in relationships or behavior

  • Getting support that’s grounded in compassion, curiosity, and care

We use evidence-based approaches like Cognitive Behavioral Therapy (CBT), somatic work, mindfulness, and trauma-informed care.

Finding the Right Fit One of the most important parts of therapy is feeling comfortable with your therapist. At Sprout Therapy PDX, our intake process is designed to help match you with a clinician who fits your needs, whether you're seeking LGBTQ+ affirming care, a progressive therapist, or someone with experience in specific modalities or communities.

Using Insurance for Therapy We accept most OHP plans, as well as private insurance providers like Kaiser and PacificSource. Our team will walk you through the process of using insurance, so you know exactly what to expect in terms of cost and coverage.

Starting therapy is an act of courage and self-investment. At Sprout Therapy PDX, we’re here to support you every step of the way—from that first appointment to your ongoing growth and healing.

New to therapy? Let us help you take the first step. Contact Sprout Therapy PDX today to get matched with a therapist who meets your needs.

Emelie Douglas