What happens in psychotherapy?

Psychotherapy is a structured conversation between you and a trained therapist. The focus is on creating a space where you can explore what’s going on in your life, reflect on your experiences, and work towards meaningful change.

It isn’t about being analysed or told what to do. Instead, you and your therapist work together to understand what matters to you and how to move forward.

Building a therapeutic relationship

One of the most important parts of therapy is the relationship you develop with your therapist. This connection, often called the therapeutic alliance, is based on trust, respect, and genuine interest in your wellbeing.

In the first few sessions, your therapist will focus on getting to know you. They may ask about your reasons for coming, your background, and what you are hoping to get out of the process.

You can take your time with this. There’s no pressure to open up fully right away.

Also, depending on your concerns, you might want to intentionally seek a psychologist, a counsellor, or a psychotherapist.

What you might talk about in therapy

The content of each session depends on you. You might speak about a recent event, a long-term struggle, a relationship issue, or something that feels difficult to put into words. Some sessions may feel emotional, others more practical. All are valid.

Here are some common elements of a session:

• Talking through challenges or experiences you want to understand better

• Exploring how your thoughts, feelings, and behaviours are connected

• Reflecting on your past and how it may influence your present

• Learning new skills or strategies to manage distress

• Reassessing your goals and checking in on your progress

You don’t need to know exactly what to say. Your therapist is there to help guide the conversation and ask thoughtful questions that help you reflect and understand more clearly.

How the process usually unfolds

Although every journey is different, therapy often follows a general pattern that helps create structure and flow.

You might stay in therapy for a short period to work through a specific issue or continue longer for ongoing support. Your therapist will regularly check in with you to make sure the process feels helpful and aligned with your needs.

Preparing for psychotherapy

You don’t need to do much to prepare for therapy, especially if you prefer to see how things unfold naturally. Still, a few small steps can help you feel more grounded before your first session.

Choosing a therapist

Finding someone you feel comfortable with is key. You might want to consider the following:

• Professional background: Look for someone who is registered with the appropriate professional body in Australia, such as AHPRA or the ACA.

• Specialisations: If you have specific concerns such as anxiety, grief, or trauma, it may help to choose a therapist experienced in those areas.

• Availability and location: Consider whether you prefer face-to-face sessions, online therapy, or phone sessions, and make sure their availability works for you.

• Free consultations: Initial consultations can help you get to know the therapist a little bit before deciding if you want to keep seeing them. Talked offers free 15-minute consultations so you can get a sense of the therapist’s style before committing to regular sessions.

Getting ready for your first session

You don’t have to prepare anything formal, but if you would like to feel a bit more organised, here are some gentle ways to prepare:

• Think about what brought you to therapy. Was there a specific event or a general feeling of wanting support?

• Note down any questions you would like to ask. This could be about the therapist’s approach, what to expect, or anything else you are unsure about.

• Take care of the logistics, such as knowing the time, format (online or in-person), and how payment works.

• Remind yourself that it is okay to feel unsure or emotional. You are taking an important step, even if it feels unfamiliar.

Between sessions

Therapy does not stop when the session ends. You might notice thoughts or feelings continuing to unfold throughout the week. Some people keep a journal, make brief notes, or simply reflect in quiet moments.

If something comes up that feels important, you can always bring it to your next session.

Final thoughts

Psychotherapy doesn’t require having the perfect words or being 100% ready to solve everything at once. You simply have to keep showing up, be open to the process, and let yourself be supported in a way that’s guided by your needs.

Over time, you may begin to see things more clearly, respond to challenges differently, and feel more connected to yourself and others. These changes can take time, and that is part of what makes them meaningful.

If you are still considering therapy, you don’t have to do it all at once. Start by speaking to someone who feels approachable. With Talked, you can book a free consultation and begin the process at your own pace.