Starting therapy can feel exciting, confusing, scary, hopeful, or even a mixture of lots of different feelings. Whatever you're feeling right now is okay.

At Aspire, we understand that talking to someone new about your thoughts, feelings, family, or experiences can feel like a big step. Therapy is a space where you can be yourself, be listened to, and be supported.

There is no expectation for you to have all the answers, know exactly what to say, or share everything straight away. Therapy is a journey, and we will work at a pace that feels right for you.

What is Therapy?

Therapy is a safe space where you can talk, think, learn, and explore things that may be worrying, upsetting, confusing, or challenging.

Your therapist is there to help you:

• Understand your feelings.
• Make sense of difficult situations.
• Learn new ways of coping.
• Build confidence.
• Improve relationships.
• Feel heard and understood.
• Work towards positive changes.

Therapy is not about being judged, blamed, or told off. It is a place where your thoughts, feelings, and experiences matter.

What Happens in Therapy?

Every young person is different, so therapy will not look exactly the same for everyone.

Sometimes you might:

• Talk about your feelings.
• Play games or do activities.
• Draw, write, or be creative.
• Learn new coping skills.
• Think about relationships.
• Talk about things happening at home, school, or with friends.
• Explore worries, fears, or difficult memories.
• Set goals and celebrate progress.

Some sessions may feel easier than others. Some may feel fun, while others may feel more emotional. This is a normal part of the process.

Do I Have to Talk About Everything?

No.

You should never feel forced to talk about something before you are ready.

Your therapist will encourage you to share things that may help the therapy, but they understand that trust takes time. You are allowed to tell your therapist if something feels too difficult or if you need a break.

What Are the Benefits of Therapy?

Many young people find therapy helps them:

• Feel less alone.
• Feel understood.
• Build confidence.
• Manage worries and stress.
• Understand their emotions.
• Improve friendships and family relationships.
• Learn ways to cope when things feel difficult.
• Feel more in control of their thoughts and feelings.
• Improve their wellbeing and happiness.

Sometimes the changes happen quickly, and sometimes they take time.

Everyone's journey is different.

Can Therapy Feel Difficult Sometimes?

Yes.

Although therapy is designed to help, it can sometimes feel hard.

Talking about difficult experiences or strong emotions can bring up feelings you may have tried not to think about before.

You might notice:

• Feeling upset after a session.
• Feeling emotional or tearful.
• Feeling angry or frustrated.
• Feeling worried or nervous.
• Feeling confused about thoughts or feelings.
• Feeling tired after talking about important things.
• Thinking more about situations you have discussed.

These experiences can feel uncomfortable, but they are often a normal part of working through difficult things.

It does not necessarily mean that therapy is making things worse.

Why Might I Feel Worse Before I Feel Better?

Sometimes therapy can feel a little bit like cleaning out a messy room.

When you first start sorting things out, the room may look messier than before. But as you keep working through it, things become clearer, tidier, and easier to manage.

Therapy can be similar.

When difficult thoughts and feelings are talked about for the first time, they may feel bigger or stronger for a while. This often happens because you are paying attention to them rather than trying to push them away.

Your therapist will help you understand and manage these feelings.

What Should I Do if Therapy Makes Me Feel Upset?

If therapy feels difficult, please tell someone.

You can:

• Tell your therapist.
• Tell a parent, carer, or trusted adult.
• Speak to a teacher or another professional supporting you.
• Write your feelings down if talking feels difficult.
• Ask for help understanding what you're experiencing.

You do not have to deal with difficult feelings on your own.

Your therapist wants to know if you are struggling.

What if I Don't Think Therapy Is Helping?

Not everyone feels comfortable with therapy straight away.

Sometimes therapy can feel slow, confusing, or frustrating.

If you feel like therapy is not helping, that's okay to talk about.

You can tell your therapist things like:

• "I don't think this is helping."
• "I don't feel understood."
• "I don't like doing this activity."
• "I don't feel comfortable talking about this."
• "I thought things would have improved by now."

Being honest helps your therapist understand what needs to change and how they can support you better.

There is no such thing as getting therapy "wrong."

Looking After Yourself Between Sessions

There are lots of things that can help you look after your emotional wellbeing between sessions.

Try to:

• Get enough sleep.
• Spend time doing things you enjoy.
• Move your body through exercise, sport, walking, or play.
• Spend time with people who make you feel safe and supported.
• Take breaks when you need them.
• Use coping tools you have learned in therapy.
• Be kind to yourself.

Remember that healing and change take time.

Will What I Say Stay Private?

Most of the time, yes.

Your therapist will respect your privacy and confidentiality.

However, there are some situations where they may need to share information to help keep you or someone else safe.

For example, if they are worried that:

• You may be harmed.
• You may harm yourself.
• Someone else may be harmed.
• A child or young person is not safe.

If this happens, your therapist will usually try to talk to you about what needs to happen next, unless there is an immediate safety concern.

When Should I Get Help Quickly?

Sometimes people need extra support outside of therapy.

Please tell a trusted adult, your therapist, parent, carer, teacher, GP, or another professional if:

• You feel unsafe.
• You are having thoughts about hurting yourself.
• You feel like you cannot cope.
• You are worried about someone else's safety.
• Your feelings are becoming overwhelming.

Getting help is a sign of strength, not weakness.

A Final Message

Therapy is not about being "fixed" because you are not broken.

Therapy is a place where you can learn more about yourself, understand your feelings, find ways to cope with challenges, and build the life and relationships you want.