How to Overcome the Fear of Starting Therapy

25 October 2025

Starting therapy can feel like a daunting leap into the unknown. You may find yourself grappling with a jumble of emotions: anxiety, fear of the unknown, skepticism, or even shame. And let’s be real—who really wants to open up to a stranger about their deepest, most personal struggles? The thought of it can make anyone uneasy. But the truth is, therapy can be life-changing, helping you gain insights into your thoughts, emotions, and behaviors that you might not have realized otherwise.

So, how do you overcome the fear of starting therapy? In this article, we’ll explore why that fear exists, break down the misconceptions surrounding therapy, and provide practical tips to help you face that fear head-on. Let’s dive in, shall we?

Why Are We Afraid of Therapy?

1. Fear of Judgment

One of the biggest fears people have when considering therapy is the fear of being judged. You may think, "What if the therapist thinks I’m crazy?" or "What if I’m too broken to be helped?" These thoughts can be incredibly intimidating. However, it's important to remember that therapists are trained professionals who have seen and heard it all. They are not there to judge you but to help you navigate your emotional world in a safe, non-judgmental space.

2. Fear of Vulnerability

Let’s be honest: being vulnerable isn't easy. We spend most of our lives building walls to protect ourselves from emotional pain, and therapy asks us to take those walls down. That’s a scary thought, right? Opening up about your deepest fears, insecurities, or past traumas can leave you feeling exposed. But the vulnerability that therapy requires is also what makes it so transformative. It’s like ripping off a band-aid—you expose the wound so it can finally heal.

3. Fear of Change

Change is hard. We’re creatures of habit, and even when our habits aren't serving us, we cling to them because they’re familiar. Therapy often requires you to confront uncomfortable truths and make changes in your life, which can be terrifying. But remember, discomfort is often a sign of growth. Just like how a caterpillar has to go through the uncomfortable process of metamorphosis to become a butterfly, change—while scary—can lead to something beautiful.

4. Fear of the Unknown

We tend to fear what we don’t understand. If you’ve never been to therapy before, it can feel like you’re stepping into a mysterious world where you don’t know the rules. Will it be awkward? Will it actually help? What if it makes things worse? These are all valid concerns. But the unknown doesn’t have to be scary. Think of therapy as a journey, one where you have a guide (your therapist) who is there to support you every step of the way.

Breaking Down Common Misconceptions About Therapy

Before we dive into how to overcome the fear, let’s first address some common misconceptions about therapy that might be fueling your anxiety.

Misconception 1: Therapy is Only for "Crazy" People

This couldn’t be further from the truth. Therapy is not just for people who have been diagnosed with a mental illness. In fact, therapy can benefit anyone—whether you’re dealing with stress, relationship issues, self-esteem problems, or just want to gain a deeper understanding of yourself. Think of therapy as emotional maintenance, just like how you go to the gym to maintain your physical health.

Misconception 2: Therapy is a Sign of Weakness

Asking for help is not a sign of weakness; it’s a sign of strength. In a society that often glorifies self-reliance, it can be easy to feel like you should be able to handle everything on your own. But the reality is, we all need help sometimes, and there’s no shame in that. Therapy is a tool that empowers you to take control of your mental health—it doesn’t mean you’re weak, it means you’re taking action.

Misconception 3: Therapy is Too Expensive

While therapy can be costly, there are more affordable options available, such as sliding scale fees, community counseling centers, and online platforms that offer therapy for a fraction of the cost. Plus, many insurance plans now cover mental health services. Don't let the price tag deter you from seeking help; there are resources out there.

Misconception 4: Therapy Takes Forever

While some people may engage in long-term therapy, many therapists use short-term, goal-oriented approaches that are designed to help you make progress in just a few months. The length of therapy depends on your needs and goals, but it doesn’t necessarily have to be a never-ending process.

How to Overcome the Fear of Starting Therapy

Now that we’ve addressed some of the fears and misconceptions, let’s talk about how you can overcome them and take that first step toward therapy.

1. Educate Yourself

One of the best ways to combat fear is through knowledge. The more you understand what therapy entails, the less intimidating it will seem. Read about different types of therapy (like cognitive-behavioral therapy or psychodynamic therapy) and what you can expect in a typical session. Many therapists also offer free consultations, where you can ask questions and get a feel for their style before committing to a full session. The more informed you are, the more comfortable you’ll feel.

2. Start with Small Steps

You don’t have to dive straight into therapy if that feels too overwhelming. Start by talking to a trusted friend or family member about your fears. Sometimes just verbalizing your concerns can help take the edge off. You can also dip your toes into mental health resources like self-help books, podcasts, or mindfulness apps to get a sense of what therapy might involve.

3. Normalize the Process

It can be helpful to remind yourself that therapy is perfectly normal. Millions of people attend therapy every day for a wide variety of reasons. You’re not alone in your struggles, and seeking help doesn’t make you any different from anyone else. In fact, it puts you in good company with a lot of people who have taken control of their mental health and improved their lives through therapy.

4. Find the Right Therapist for You

Not all therapists are created equal, and that’s okay! The first therapist you meet might not be the right fit, and that’s nothing to be ashamed of. Just like how you might try on several pairs of shoes before finding the one that fits perfectly, it’s okay to "shop around" for a therapist whose style and approach resonate with you. Finding the right therapist can make all the difference when it comes to feeling comfortable and engaged in the process.

5. Focus on the Benefits

Instead of fixating on your fears, try to focus on the potential benefits of therapy. What could you gain from it? More clarity in your life? Better relationships? Improved mental health? Sometimes shifting your focus from the fear to the potential rewards can give you the motivation you need to take that first step.

6. Give Yourself Permission to Be Uncomfortable

It’s okay to feel nervous—even scared—about starting therapy. Acknowledge those feelings, but don’t let them stop you. Growth often requires stepping outside of your comfort zone, and therapy is no exception. Remember, discomfort is temporary, but the benefits of therapy can last a lifetime.

7. Talk to Someone Who’s Been There

If you know someone who’s been to therapy, ask them about their experience. Hearing about therapy from someone who’s been in your shoes can help demystify the process and make it feel less intimidating. You might be surprised to learn that their initial fears were similar to yours—and that they overcame them.

What to Expect in Your First Therapy Session

If you’ve decided to take the plunge and schedule your first therapy session, congratulations! You’re one step closer to taking control of your mental health. But what can you expect in that first session?

Typically, your first session will be more about getting to know you. The therapist might ask about your background, your reasons for seeking therapy, and what your goals are. It’s also a chance for you to ask questions and get a feel for whether this therapist is a good fit for you. Remember, the first session is just the beginning. You don’t have to spill your life story right away—take your time and go at your own pace.

Final Thoughts

Overcoming the fear of starting therapy is no small feat, but it’s entirely possible. By educating yourself, taking small steps, and focusing on the potential benefits, you can face your fears and take that first step toward improving your mental health. Therapy isn’t about being "fixed"—it’s about growth, self-awareness, and learning how to navigate life’s ups and downs with more clarity and resilience.

So, what are you waiting for? The hardest part is often just starting, and from there, the journey only gets easier.