The Courage to Ask: How to Start Therapy Even When You’re Scared

Asking for help is one of the most courageous acts a person can take—and yet, it’s one of the hardest. For many, the idea of starting therapy brings a wave of vulnerability and fear: What if I don't know what to say? What if I cry? What if I don't like the therapist?

These fears are common, and they don’t make you weak or broken. They make you human.

Why It Feels So Scary Therapy involves opening up about your thoughts, emotions, and personal experiences—sometimes ones you've never shared with anyone. This level of honesty can feel unfamiliar and even overwhelming. There's also the fear of being judged, misunderstood, or dismissed.

Normalizing the Fear You might feel nervous before your first session. You might second-guess your decision. That’s okay. Starting therapy is not a sign of failure; it’s a brave, proactive step toward understanding yourself better.

Tips for Getting Started:

• Reflect on your needs. Are you seeking support for anxiety, grief, life transitions, or simply someone to talk to?

• Explore different therapy types. Research cognitive-behavioral therapy, person-centered therapy, trauma-informed care, etc.

• Write down your questions. Preparing a few questions or topics ahead of time can help reduce anxiety.

• Remember: You’re allowed to shop around. If the first therapist you meet isn’t a good fit, it’s okay to try someone else.

Therapy isn’t about being perfect. It’s about being real. And it starts with the courage to say, “I want something to change.”