Understanding Therapy: What to Expect in Your Sessions with Yasmin Oriqat
Beginning therapy is a courageous step toward better mental health and well-being. Whether you're considering therapy for the first time or returning after a break, understanding what to expect can help ease anxiety and prepare you for a productive therapeutic experience. As a licensed Marriage and Family Therapist in Oakland, California, I've guided many individuals, couples, and families through their therapy journeys. This article explains the therapy process, what happens during sessions, and how to get the most out of your therapeutic experience.
What Is Therapy, Really?
Therapy, also called psychotherapy or counseling, is a collaborative process between a trained mental health professional and a client that aims to help people overcome challenges, develop insights, improve relationships, and enhance overall well-being. Unlike advice from friends or family, therapy offers a structured, confidential environment with evidence-based approaches guided by a professional with specialized training.
As a Marriage and Family Therapist, my approach considers individuals within the context of their relationships and social systems. This perspective recognizes that our mental health is influenced by our interactions with partners, family members, friends, and broader social networks. Even in individual therapy, we often explore how relationships affect your emotions, thoughts, and behaviors.
"Therapy isn't about having someone tell you what to do. It's about creating a space where you can discover your own answers with support and guidance."
The Initial Session: Building a Foundation
Your first therapy session with me typically focuses on assessment and relationship building. Here's what you can expect:
- Paperwork and Policies: We'll review informed consent, confidentiality limits, and practice policies.
- Getting to Know You: I'll ask questions about what brings you to therapy, your current challenges, history, and goals.
- Setting Goals: We'll begin discussing what you hope to achieve through therapy.
- Therapist-Client Fit: The initial session helps both of us determine if we're a good match for working together.
Many clients find the first session both challenging and relieving. It can be difficult to share personal struggles with someone new, but most people also experience a sense of relief from taking action and having their concerns validated.
The Ongoing Therapy Process
After the initial assessment, we move into the main phase of therapy. Regular sessions typically last 50 minutes and are scheduled weekly, bi-weekly, or at intervals that meet your needs and goals. During this phase:
We'll Explore Your Concerns in Depth
We'll examine patterns in your thoughts, feelings, behaviors, and relationships that may be contributing to your challenges. This exploration helps develop self-awareness, which is the foundation for change.
We'll Develop Strategies for Change
Based on your goals and needs, we'll work together to develop practical strategies for managing difficult emotions, changing unhelpful thought patterns, improving communication, and addressing specific challenges. I draw from various evidence-based approaches, including Cognitive Behavioral Therapy, Family Systems Theory, and mindfulness practices, tailoring them to your unique situation.
We'll Practice New Skills
Therapy often includes learning and practicing new skills, such as emotion regulation, communication techniques, boundary setting, or conflict resolution. Between sessions, you might have "homework" to apply these skills in your daily life.
We'll Monitor Progress
Throughout the therapy process, we'll regularly assess your progress toward your goals, adjusting our approach as needed to ensure therapy remains helpful and relevant to your evolving needs.
Types of Therapeutic Approaches
As a Marriage and Family Therapist, I integrate various therapeutic approaches based on your specific needs. Some common approaches include:
- Cognitive Behavioral Therapy (CBT): Focuses on identifying and changing unhelpful thought patterns that affect emotions and behaviors.
- Family Systems Therapy: Examines how family dynamics influence individual well-being and relationships.
- Emotionally Focused Therapy (EFT): Particularly effective for couples, this approach focuses on strengthening emotional bonds and attachment patterns.
- Mindfulness-Based Approaches: Incorporate present-moment awareness and acceptance to reduce stress and increase emotional regulation.
- Solution-Focused Brief Therapy: Emphasizes identifying solutions rather than dwelling on problems, often useful for specific, targeted concerns.
My therapeutic style blends these approaches with a warm, empathetic presence that creates a safe space for exploration and growth.
Common Misconceptions About Therapy
Misconception: Therapy is only for people with severe mental illness
Reality: Therapy benefits people at all levels of mental health, from those facing serious disorders to those seeking personal growth, improved relationships, or help navigating life transitions.
Misconception: Therapists just listen and say "how does that make you feel?"
Reality: While active listening is important, effective therapy involves much more, including collaboration, education, skill-building, and feedback.
Misconception: Therapy takes years to be effective
Reality: While some therapeutic goals may require longer-term work, many clients experience meaningful benefits within a few weeks or months, especially for focused concerns.
Misconception: Talking about problems makes them worse
Reality: Addressing challenges in the supportive, structured environment of therapy typically reduces their impact rather than intensifying them. Avoidance often makes problems worse in the long run.
Getting the Most Out of Therapy
To maximize the benefits of your therapy experience, consider these suggestions:
- Be honest and open: The more forthcoming you are about your thoughts, feelings, and experiences, the more effectively I can help.
- Attend regularly: Consistent sessions build momentum and facilitate progress.
- Engage between sessions: Applying insights and practicing skills between sessions accelerates growth.
- Provide feedback: Let me know what's helpful and what's not so we can adjust our approach as needed.
- Be patient with the process: Meaningful change takes time and often includes some discomfort along the way.
- Trust the therapeutic relationship: The connection between client and therapist is one of the strongest predictors of therapeutic success.
Is Therapy Right for You?
Therapy can be beneficial for a wide range of concerns, including:
- Anxiety, depression, or other mental health concerns
- Relationship difficulties or conflicts
- Major life transitions (career changes, parenthood, divorce, etc.)
- Grief and loss
- Trauma and its effects
- Stress management and work-life balance
- Personal growth and self-understanding
- Family conflicts and parenting challenges
If you're considering therapy but aren't sure if it's right for you, I offer initial consultations to discuss your concerns and determine if my services align with your needs.
Final Thoughts
Therapy is a journey of growth and change, unique to each individual. The process may have challenging moments as you confront difficult emotions or patterns, but it also offers profound opportunities for healing, growth, and improved quality of life.
As your therapist, my role is to provide support, guidance, and expertise throughout this journey, creating a safe space where you can explore, learn, and transform. The courage it takes to begin therapy often reflects the same strength that will carry you through to meaningful change.
If you're ready to begin your therapy journey or have additional questions about the process, I invite you to contact me for more information or to schedule an initial consultation.
