Therapy 101: What to Expect When Starting Therapy at MDCC

Starting therapy can feel both incredibly hopeful and, at the same time, a little intimidating. Whether you’re seeking support for anxiety, depression, trauma, relationships, or a deeper understanding of yourself, therapy can be a powerful, evidence-based path toward healing and growth.

At Maria Droste Counseling Center (MDCC), our mission is to provide accessible counseling services regardless of ability to pay. Our team is deeply committed to making quality care accessible and ensuring the process feels as seamless as possible as you take this step in your healing journey. We live in a culture that often stigmatizes and silences conversations around mental health instead of recognizing the importance of preventive care, and it can take real courage to ask for support. This post walks you through what to expect, how to make the most of therapy, and how to find a therapist who truly aligns with you—especially if you come from a historically oppressed community.

What is therapy, anyway?
Therapy (or counseling) is a collaborative process between you and a trained professional aimed at improving your mental health, well-being, and overall functioning. Decades of research show that psychotherapy is significantly more effective than no treatment at all. And while it’s important to find a therapist who is well trained and knowledgeable, research consistently shows that the strongest predictor of success is the therapeutic alliance—the quality of the relationship between you and your therapist. In other words, how well you “click” really matters.

What can I expect as therapy begins?
Your therapist will likely spend the first few sessions getting to know you—your history, current concerns, and goals. They may ask a lot of questions, and you can share as much or as little as you’d like as the relationship develops. As social worker Brené Brown has said, “We are good stewards of the stories we tell by trusting them to people who have earned the right to hear them.” It’s completely okay to take your time and open up at your own pace.

A strong therapist will prioritize safety, trust, and collaboration. Together, you’ll begin identifying what you want from therapy and eventually co-create a treatment plan—a roadmap outlining your goals and how you’ll work together to reach them. This process takes time. Therapy isn’t a quick fix, but a gradual process of insight, practice, and meaningful change.

Why does therapy work?
Research consistently points to several key factors that improve outcomes. First—and most important—is the therapeutic alliance: the level of trust, collaboration, and comfort you feel with your therapist. When that relationship is strong, therapy tends to be highly effective.

Therapist qualities are another important factor in counseling success; empathy, emotional attunement, and responsiveness are therapist qualities that have been shown to be particularly meaningful and effective. Next and perhaps unsurprisingly, client expectations matter – research shows that when you believe therapy can help, it tends to work better! Finally, therapy works because it can help you to build additional life supports and resilience that become protective factors in your life – almost like strengthening a resilience muscle.

What should I ask my therapist early on?
It’s absolutely okay to ask your therapist questions about how they work. You might consider asking:

• How do you work with clients like me?
• How do you tailor therapy to individuals?
• What is your experience with my cultural or identity background?
• What happens if I disagree with you, or if this doesn’t feel like a good fit?

Core approaches at MDCC
At MDCC, our work is rooted in several foundational approaches:

• Trauma-Informed Care: We prioritize safety, trust, and empowerment, and actively work to ensure clients experience these within the counseling relationship.
• Person-Centered Care: We believe you are the expert of your own life. Your counselor serves as a guide—helping reflect your strengths and explore insights and solutions that fit your unique circumstances.
• Culturally Affirming Care: We actively honor and affirm your identity and lived experience. Therapy should acknowledge systemic racism, intergenerational trauma, power dynamics, access barriers, and historic oppression. Research shows this approach improves outcomes, particularly for BIPOC clients. For LGBTQIA+ clients and those with intersecting identities, affirming care means both respect and actively countering stigma.

Final thoughts
Therapy can feel hard for so many reasons, but it should also feel safe, supportive, and respectful. As a client, you are encouraged to speak up and ask for adjustments if something your therapist says or does isn’t sitting right with you; often, these conversations lead to meaningful growth and can strengthen the therapeutic relationship. Ultimately, therapy is not about “fixing” you; it’s about supporting you in becoming more fully yourself and getting to a place where you feel like you’re not just surviving, but thriving. Connection, trust, and cultural attunement are at the heart of meaningful change in therapy, and you deserve mental health care that fits you well. I wish you insight, healing, and empowerment as you embark on this journey.