As a UK person-centred counsellor, I often get asked, "What exactly happens in therapy?" Whether you're considering therapy for the first time or returning after a break, it's natural to wonder what you might experience. Therapy, particularly person-centred counselling, offers a safe and non-judgemental space to explore your thoughts, feelings, and experiences with the support of a trained professional. But what does that really mean?
In this blog, I’ll guide you through what therapy is, what you can expect from a session, and how it can be helpful for you as a client.
What is Therapy?
At its core, therapy is a process of talking through your thoughts and feelings with someone who is trained to listen, understand, and help you make sense of your experiences. It’s a space where you can feel heard and supported, without the fear of being judged. Therapy isn’t about giving advice or telling you what to do—it’s about empowering you to find your own answers and ways forward.
Person-centred counselling, specifically, is grounded in the belief that you are the expert on your own life. My role as your counsellor is to provide empathy, acceptance, and genuineness to help you reconnect with your inner strengths and wisdom. It’s about offering a therapeutic relationship where you feel safe enough to explore what’s going on inside.
What Happens in a Therapy Session?
When you enter a therapy room (whether it’s face-to-face or online), the first thing you’ll likely notice is that it feels calm and private. This is important because therapy is a place for you to feel safe and comfortable. If it’s your first session, I may take a few moments to explain confidentiality, what our sessions will involve, and answer any initial questions you may have.
At the start of the session, you are invited to share whatever feels most pressing for you. You might have a specific issue in mind, such as a difficult relationship, the impact of PMDD, or feelings of anxiety or sadness. Alternatively, you may not know where to start, and that’s perfectly okay. It’s my job as your counsellor to create a space where you can explore your thoughts at your own pace.
In person-centred counselling, the conversation is led by you. You decide what you want to talk about, and I follow your lead. If you're unsure of what to say or where to begin, we can take a moment together to explore what’s going on for you. As the session unfolds, I will listen deeply and attentively to what you're saying—both your words and the emotions behind them.
The beauty of person-centred therapy is that it’s your space, and there is no pressure to perform or achieve anything specific. You might come in with an urgent issue one week and feel more reflective or unsure the next. That’s all part of the process. Sometimes, simply being heard and acknowledged can provide a sense of relief and clarity.
Therapy sessions can sometimes feel emotional, and it’s not unusual to experience sadness, anger, frustration, or even joy during the process. That’s because therapy is about exploring the deeper parts of ourselves that we might usually keep hidden or feel uncomfortable expressing. You might uncover feelings you didn’t know were there, or put words to experiences that have been difficult to articulate.
As a person-centred counsellor, I will be with you in those moments, offering empathy and support. I won’t push you to go further than you’re comfortable, but I will encourage you to be honest with yourself and your emotions.
Throughout the session, we may pause to reflect on what you’ve shared. I might say something like, "It sounds like you're feeling really overwhelmed right now," or "I’m noticing that there’s a lot of sadness in what you're sharing." These reflections are not about giving you answers, but about helping you see your experience more clearly. Sometimes, hearing your own thoughts reflected back to you can provide powerful insights.
Towards the end of the session, we’ll gradually bring things to a close. This might involve summarising what we've discussed or noting any particular feelings or thoughts you want to carry with you. You may leave the session feeling lighter, having released emotions or gained new perspectives. Alternatively, you might leave with more questions, feeling as though there’s more to explore. Both are completely normal.
Therapy is a process, and it often takes time to reach deeper understandings and make meaningful changes. There’s no right or wrong way to feel at the end of a session—what’s important is that you’re taking steps towards understanding yourself better.
How Can Therapy Help?
You might be wondering, "How does talking about my problems actually help?" Here are some of the ways therapy can be beneficial:
Therapy offers a space where you can speak freely about your experiences without worrying about being judged or misunderstood. This can be incredibly freeing, especially if you’re used to holding things inside.
Through talking and reflecting, therapy can help you make sense of complicated feelings or situations. You might discover patterns in your behaviour, thoughts, or relationships that you hadn’t noticed before.
Sometimes, simply sharing your thoughts and feelings can provide relief. You might feel lighter after talking things through, even if nothing has been ‘fixed’ in the traditional sense.
Therapy can help you develop new ways of coping with difficult emotions or situations. Whether it’s managing anxiety, improving communication in relationships, or finding healthier ways to handle stress, the insights you gain in therapy can lead to real-world changes.
One of the key goals of person-centred therapy is to help you accept yourself more fully. As you explore your thoughts and feelings in a supportive environment, you may begin to see yourself with more compassion and less judgement.
Final Thoughts
Therapy is a personal journey, and no two sessions are the same. You might come to therapy with a specific goal in mind, or simply a desire to understand yourself better. Whatever your reason, it’s important to know that therapy is your space—tailored to your needs, feelings, and pace.
As a person-centred counsellor, my aim is to support you in your journey, offering empathy and understanding as you navigate the complexities of life. If you’re considering therapy, I encourage you to reach out. It can be a transformative experience, offering you the tools and insights to live a more authentic and fulfilling life.
Interested in therapy?
If you're curious about how counselling can help, or have any questions about starting therapy, feel free to get in touch. I’d be happy to discuss how we can work together to support your wellbeing.
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