Working Together

Choosing to begin therapy is a meaningful decision and it takes courage to reach out and begin this process.

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This information is designed to help you understand what to expect from our sessions. By reading it in advance, you’ll have the chance to reflect on your goals and how to make the most of our time together—saving us both some time in your initial session.

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Therapy offers a space to explore challenges in your life and to work towards more fulfilling and balanced ways of living. Research consistently shows that therapy can be highly beneficial, and many people find they feel significantly better after engaging in the process. It also shows that the more informed and engaged you are as a client, the more likely you are to experience positive outcomes.

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How we can work together

There are many ways we can approach therapy, and I believe it's important that we work in a way that feels right for you. Throughout our sessions, we’ll explore what you’d like to focus on, and I’ll support you in identifying the areas that feel most relevant and meaningful.

 

Some of the areas clients often choose to work on include:

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• Talking through an issue to gain clarity and perspective

• Making sense of a specific event that’s been hard to move past

• Problem-solving, planning, or making important decisions

• Navigating behaviour change or shifting unhelpful patterns

• Coping with a life transition or identity shift

• Understanding and managing difficult emotions

• Challenging self-criticism and strengthening self-compassion

• Working through painful or complicated relationships

• Developing emotional resilience and practical coping strategies

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Often, clients find it helpful to take things one step at a time. Part of our work together can involve untangling complex issues so you can gain clarity, set priorities, and feel more confident about your next steps.

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Preparing for Therapy: Making the Most of Our Work Together

Starting therapy can bring up all kinds of feelings—uncertainty, hope, even relief. This guide is here to support you with some ideas to reflect on as we begin, and along the way, to help you make the most of your sessions.

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1. Clarifying What You Hope to Gain from Therapy

It’s helpful for me to understand what you would like to achieve in therapy—what change or progress would feel meaningful to you. These goals give us direction and help shape how we work together. At first, you might not be clear on your goals, and that’s perfectly normal. Many people start with only a vague idea of what they’re hoping for. We’ll take time to talk about it, and your goals may evolve as we go. You may have one specific goal or several areas you'd like to explore—either way is absolutely fine.

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Before our first session, you might find it helpful to jot down what’s bringing you to therapy or what you'd like to be different in your life. Reflecting between sessions can also help keep things focused and flexible.

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2. Thinking About What Might Help You Most

Everyone responds differently to therapy, so it's useful to consider what kind of support or approach feels most helpful for you. For example, some people value having space to talk freely, while others find structure, practical strategies, or problem-solving more beneficial. You might think back to times you’ve faced challenges before—what helped, what didn’t? You can also reflect on things you’ve read, seen, or heard about therapy. Whatever your preferences, we can discuss them and adapt the process to suit you.

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3. Recognising Your Strengths and Resources

Therapy isn’t just about addressing problems—it’s also about building on your strengths. You already have skills, experiences, relationships, and personal qualities that can support your progress. Part of my role is to help you identify and draw on these resources. For example:

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​🧭Remembering What’s Helped Before

Think back to a time when you got through something hard. What helped you then? Was it writing, talking to someone, taking a walk, or something else? Those same things might be useful again.

💛 Connecting with What Matters Most

Your values—like kindness, fairness, creativity, or family—can guide you when you feel stuck or uncertain. When you act in line with what matters to you, things often feel more manageable.

🎨 Using Creative Outlets

If you enjoy art, music, journaling, or movement, these can be powerful ways to express feelings, make sense of experiences, or just find calm.

🤝 Reaching Out for Support

Who helps you feel safe, understood, or encouraged? Sometimes just reconnecting with one trusted person—friend, relative, teacher, neighbour—can make a real difference.

🧠 Noticing Skills You Already Use

Maybe you’re a great problem-solver at work or with your kids. Maybe you’re good at organising, listening, or staying calm in a crisis. These are skills you can bring into other areas of life too.

🌿Turning to Soothing Routines

Spending time in nature, cooking, mindfulness, prayer, reading, stretching, or just breathing deeply—simple practices like these can help steady you, especially during tough times.

✨ Naming Your Strengths

You might not always notice your strengths, but they’re there: courage, compassion, determination, humour, patience… Part of our work together may be helping you see and use them more intentionally.

🌍Reconnecting with Culture or Spirituality

Sometimes strength comes from your roots—family traditions, cultural practices, spirituality, or community. If that’s important to you, we can explore how to draw on it.

🛑Setting Boundaries that Respect You

You may already know how to say “no” in small ways. That’s a strength. We can look at how to build on that to set boundaries that feel healthy and respectful to you.

📔Keeping Track of Your Progress

Some people find it helpful to keep a “strengths journal”—writing down small wins, acts of self-care, kind thoughts, or things they handled well. It’s a lovely way to see growth over time.

💬 We’ll Experiment

These are just ideas—not a to-do list. Everyone’s strengths look different. As we work together, we’ll aim to discover (or rediscover) what feels supportive, encouraging, and true for you.

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4. Staying Engaged Between Sessions

Therapy doesn’t only happen in the session—it can also be helpful to reflect between meetings. I’ll spend time preparing and thinking about how best to support you each week, and you might find it useful to do the same. Sometimes we may agree on something to explore or try between sessions. Even if we don’t set specific tasks, reflecting on what came up, how you’re feeling, and what’s working (or not) can deepen the process. Some people keep a brief therapy journal or notes to bring to the next session.

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5. Giving Honest Feedback

Therapy works best when it’s a collaborative process. I really value your feedback—it helps me tailor the work to suit you better. I may check in with you during sessions or after a few weeks to see how things are going. If something doesn’t feel helpful, or if you’re unsure about part of the process, I encourage you to let me know. It might feel awkward to share, but your honesty helps us build a more effective, trusting relationship. Your feedback is genuinely appreciated and helps me do my job better.

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If You’re Unsure About Anything—Please Ask

If you have any questions that aren’t addressed here—or if something feels unclear—I’m always happy to talk it through. And if, at any point in our work together, you feel that I may not be the right fit, I’ll fully support you in exploring other options and finding a therapist who may better meet your needs.