Psychological Therapy Services, Manchester & Online

Starting Therapy Can Feel Uncertain, Let Me Answer Your Questions

 

If you're considering therapy but aren't sure what to expect, you're not alone. Many people have questions about how therapy actually works, what they'll need to do, and whether it will help their specific situation. Here are honest answers to the questions I'm asked most often.

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Getting Started

What happens in the first session?

Your first session is really a conversation where we get to know each other and understand what's brought you to therapy. I'll ask about what you're struggling with - whether that's anxiety, depression, intrusive thoughts, or feeling stuck in patterns that aren't working.

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We'll explore when these difficulties started, what makes them better or worse, and what you're hoping to achieve. There's no pressure to share everything immediately - you control what you're comfortable discussing. By the end, we'll have a clear plan for how I can help and whether we feel like a good fit to work together.

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What about assessment sessions, are they different?

Assessment sessions are longer (60 minutes) and focus specifically on understanding what you're experiencing. If you're confused about your symptoms, wondering whether you have anxiety, depression, OCD, or another condition, an assessment helps bring clarity.

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I'll ask detailed questions about your experiences, background, and current situation to develop a clear picture of what's happening and recommend the most helpful next steps. You'll leave with understanding and specific recommendations, whether that's therapy, self-help strategies, or other support.

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How Therapy Actually Works

Will I be cured?

Therapy isn't about "curing" you because you're not broken or diseased. Instead, it's about developing skills to manage life's challenges more effectively, understanding yourself better, and creating meaningful change in areas that matter to you.

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For conditions like anxiety or depression, the goal is usually learning to live well with occasional difficult feelings rather than eliminating them entirely. After this, many people find their symptoms become manageable and less disruptive to their daily life.

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How many sessions will I need?

There's no standard number, it depends entirely on what you're working on and your goals. Some people find significant benefit in 6-8 sessions, others work with me for several months, and some return periodically for "top-up" sessions.

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During our first few sessions, we'll get a sense of what's realistic for your situation. I'm always honest about progress and will discuss with you when we're approaching natural ending points or if you might benefit from a different approach.

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How often should I book sessions?

Most people start with weekly sessions, which allows us to build momentum and keep strategies fresh in your mind. As things improve, we might move to fortnightly or monthly sessions.

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If you're dealing with crisis situations, we might initially meet more frequently. If you have work or family constraints, we can work with whatever frequency is realistic for you - the key is consistency rather than intensity.

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What Happens in Sessions

Will I have homework to do?

I prefer calling it "between-session practice" rather than homework! The real work of therapy happens in your daily life, not just in our sessions. I might suggest trying new responses to anxiety, practicing various techniques, or experimenting with different behaviours.

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These aren't assignments you can fail, they're opportunities to try things out and see what works for you. We'll always discuss how it went without judgment, and adapt based on what you discover.

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What techniques do you use?

I primarily use Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), and EMDR or other trauma focused methods for trauma. But I'm flexible, if something isn't working, we'll try a different approach.

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CBT helps you understand the connections between thoughts, feelings, and behaviours. ACT focuses on accepting difficult emotions while learning how . EMDR helps process traumatic memories. I blend these based on what makes sense for your specific situation.

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Is this therapy or counselling and what's the difference?

Honestly, there isn't much practical difference. Both involve talking with a trained professional about your difficulties. I use "therapy" because my training is specifically in therapeutic techniques like CBT and EMDR, but the terms are often used interchangeably.

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What matters more is finding someone whose approach resonates with you and who has experience with your particular concerns.

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Common Worries About Therapy

Is it okay to cry or feel anxious in therapy?

Absolutely! (even though a younger me would have avoided therapy for this very reason). Crying, feeling anxious, or experiencing other strong emotions is completely normal and often helpful. My job is to create a safe space where you can feel whatever comes up without judgment.

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Many people worry they'll "fall apart" in therapy, but having a place to express difficult emotions safely often provides relief and helps you process experiences more effectively.

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Who leads the sessions, you or me?

It's collaborative. I'll guide the structure and suggest techniques based on my expertise, but you're always in control of what you share, how fast we go, and what goals we focus on.

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Think of me as a skilled thinking partner who helps you navigate challenges, not someone who tells you what to do. Your experiences and preferences always matter most.

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Do I have to tell you everything?

Not at all. You share what feels comfortable and relevant. Many people start by sharing surface-level concerns and gradually open up as trust builds, this is completely normal and healthy.

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You're always in control of what you disclose. I'll never pressure you to share more than you're ready for.

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Understanding Mental Health & Treatment

How does therapy change the brain?

Therapy literally rewires your brain through neuroplasticity, your brain's ability to form new neural pathways. When you practice new ways of thinking or responding to situations, you strengthen different neural connections.

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For example, if you typically respond to anxiety with avoidance, therapy helps you practice approaching rather than avoiding. Over time, this approach response becomes more automatic as those neural pathways strengthen.

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What does a therapist do for anxiety?

Rather than trying to eliminate anxiety completely, I help you develop a different relationship with anxious thoughts and feelings. Using ACT (Acceptance and Commitment Therapy) principles and sometimes 'parts' work, we focus on:

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Accepting Anxiety Rather Than Fighting It: The more we struggle against anxious thoughts and feelings, the stronger they often become. We'll practice making space for anxiety while still taking meaningful action, like learning to drive with anxiety in the passenger seat rather than waiting for it to leave the car entirely.

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Understanding Your 'Parts': You might notice different parts of yourself - the anxious part that wants to keep you safe by avoiding risks, the critical part that judges you for feeling anxious, and the wise part that knows what you truly value. We'll help these parts work together rather than against each other.

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Values-Based Living: Instead of organizing your life around avoiding anxiety, we'll identify what truly matters to you and take steps toward those values, even when anxiety tags along. This might mean socializing despite social anxiety, or pursuing career goals despite worry about failure.

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Will you be able to diagnose me?

I can discuss whether your experiences match common patterns like anxiety disorders, depression, OCD, or PTSD, but I'm not a psychiatrist so I don't provide formal diagnoses for medical records.

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What's often more helpful is understanding your specific patterns and developing personalized strategies, regardless of diagnostic labels. Many people find relief in simply understanding what they're experiencing and having a clear path forward.

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Specific Conditions I Help With

How do you treat OCD?

OCD treatment focuses on breaking the cycle of obsessions (intrusive thoughts) and compulsions (behaviours that temporarily reduce anxiety). We use exposure and response prevention, gradually facing feared situations without performing compulsions.

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This sounds scary, but we go at your pace and start small. People are often surprised how much relief comes from stopping the exhausting cycle of mental checking, reassurance-seeking, or repetitive behaviours.

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What about depression, how does therapy help?

Depression often involves getting stuck in patterns of withdrawal, negative thinking, and inactivity that maintain low mood. We work on gradually reintroducing meaningful activities, addressing self-critical thinking, and building behavioural momentum.

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The goal isn't constant happiness, but developing resilience and the ability to engage with life meaningfully, even when mood dips occur.

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Do you work with trauma and PTSD?

Yes, I'm trained in EMDR (Eye Movement Desensitization and Reprocessing), which is highly effective for trauma. EMDR helps your brain process traumatic memories so they become less intrusive and emotionally overwhelming.

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We can also use trauma-informed CBT techniques that don't require detailed discussion of traumatic events if you prefer.

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Practical Questions

How much does therapy cost?

My current rates are [insert rates]. I understand therapy is an investment, and I'm always happy to discuss payment options or session frequency that works within your budget.

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Many people find that learning effective coping strategies saves money long-term by reducing time off work, medical appointments, or other costs related to untreated mental health difficulties.

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Do you offer online sessions?

Yes, I currently offer all sessions online via Zoom. Many clients actually prefer this as it's more convenient and feels less intimidating than sitting in an office. The therapeutic relationship develops just as effectively online.

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What if I don't think therapy is working?

Please bring this up! It's completely normal for progress to feel slow or uneven. Sometimes we need to adjust our approach, focus on different goals, or simply normalize the fact that change takes time.

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I'd much rather discuss any concerns openly than have you suffer in silence or drop out of therapy feeling disappointed.

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Ready to Get Started?

If you have other questions that aren't covered here, I'm always happy to have a brief conversation before you book your first session. Many people find this helps them feel more comfortable and confident about taking the next step.

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Remember: Seeking support takes courage, and you've already shown that by reading this far. Whether you're dealing with anxiety, depression, trauma, OCD, or simply feeling stuck, you deserve help in navigating these challenges.

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Phone: 07405951986
Email: jbpsychotherapies@outlook.com

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I typically respond to enquiries within 24 hours and am here to support you in taking this important step.