About Therapy

Understanding the Risks and Benefits of Therapy

Choosing to begin therapy is an important decision, and we want you to have an honest picture of what that process can involve. Like any meaningful endeavor, therapy has both potential benefits and potential challenges, and being informed helps you get the most out of the experience.

Potential benefits of therapy

Research consistently shows that psychotherapy is effective for a wide range of concerns. Most people who engage in therapy experience meaningful improvement in their symptoms, their relationships, and their overall quality of life. Some of the well-documented benefits of therapy include:

• Reduction in symptoms of anxiety, depression, trauma, and other mental health concerns
• Improved ability to manage stress, difficult emotions, and challenging situations
• Greater self-awareness and understanding of patterns of thought and behavior
• Stronger communication skills and healthier relationships
• Increased sense of confidence, purpose, and overall wellbeing
• Development of practical coping skills that continue to serve you long after therapy ends

Research also suggests that the benefits of therapy tend to be more durable than medication alone for many common concerns — meaning the skills and insights you gain continue to protect and support you even after therapy ends.

Potential risks and challenges of therapy

Therapy is not without its challenges, and it is important to us that you feel prepared.

Temporary increases in distress are common and normal. Exploring painful memories, difficult emotions, or long-avoided experiences can bring up feelings of sadness, anxiety, grief, or discomfort — sometimes before you begin to feel better. This is a normal part of the healing process, not a sign that something is going wrong.

Progress is not always linear. There may be sessions that feel productive and sessions that feel stuck. Setbacks, plateaus, and periods of uncertainty are a normal part of the therapeutic process.

Therapy requires active participation. Research consistently shows that outcomes are significantly better when clients engage between sessions — practicing skills, reflecting on what comes up, and applying new ways of thinking and behaving in daily life. Therapy is most effective when it extends beyond the therapy room.

Relationship fit matters. The therapeutic relationship — the connection and trust between you and your therapist — is one of the strongest predictors of positive outcomes in therapy. Not every therapist is the right fit for every person, and if at any point you feel the relationship is not working for you, we encourage you to share your feelings. Raising concerns openly often strengthens the relationship and improves outcomes. If the fit is truly not right, we will support you in finding someone who is a better match.

Therapy may surface unexpected material. Sometimes the process of therapy brings awareness to concerns or patterns that were not part of your original reason for seeking help. While this can ultimately be beneficial, it can also feel disorienting or uncomfortable in the moment.

In rare cases, therapy may not lead to the outcomes you are hoping for. While research supports the effectiveness of evidence-based therapy for most people, outcomes vary depending on many factors including the nature and complexity of the concerns being addressed, life circumstances, and engagement in the process.

You are an active and equal participant in your therapy. At any point, you have the right to ask questions about your treatment, request changes to your treatment plan, or discuss concerns about your progress with your therapist. Informed consent is not a one-time event — it is an ongoing conversation, and your therapist welcomes that dialogue throughout your time together.

How Long Does Therapy Last

Some people notice small shifts after just a few sessions, though meaningful and lasting change typically unfolds over more time. For most people seeking therapy for common concerns like anxiety, depression, or stress, research suggests that noticeable improvement often occurs somewhere between eight and twenty sessions, though this varies widely depending on the concerns being addressed, the approach being used, and each person's unique history and goals. More complex concerns — such as trauma, longstanding patterns of thinking and behavior, or co-occurring conditions — may benefit from longer-term work. During this time, you and your therapist will build a trusting relationship, clarify the concerns you want to address, develop a treatment plan, and learn and practice skills with guidance and feedback. When you have made meaningful progress toward your goals, you and your therapist will work together to create a plan for how to maintain and continue using what you have learned — and when the time feels right, to bring therapy to a close thoughtfully. After therapy ends, the skills and insights you have gained stay with you. Some people find it helpful to return to therapy during new or particularly challenging seasons of life, and that is a sign of self-awareness, not setback. Therapy does not last forever, but its benefits often last after therapy.