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Step by Step Outline

How does psychotherapy work?

Taking the first step and reaching out for help can be difficult. It is normal to feel uncertain and worry about finding the right therapist, with whom you may go on to share some deeply personal experiences. To ease the stress of not knowing, I mapped out my process. I hope you will find this useful.

“One small step, reaching out, can start big changes.”

I'm AyhanUKCP full clinical psychotherapist

I still remember how hard it was to reach out to a therapist for the first time. I didn’t know if the person I contacted would be able to help. It can feel intimidating and scary, especially if you’ve never had therapy before. Whether you’re new to therapy or have been before, here’s what working with me usually looks like, though every therapist may work a little differently.

How does psychotherapy work?

Therapy often starts right where you are now. You might have spent time searching online, asking friends or colleagues for recommendations, or reading something that resonated with what you are going through. At some point, you probably found yourself thinking, “I need support.”

Step 1

Do I need support?

The realisation that you might need support can come with mixed feelings, such as relief at naming what you need, worry about what lies ahead, or uncertainty about who to trust. Reaching out can feel like a big step, especially if you have been carrying things on your own for a while.

By arriving at this page, you have already taken your first step in the process.

Step 1 often includes:

    • Searching online or on social media for information about therapy or specific techniques
    • Speaking to trusted friends, colleagues, or family about their experiences
    • Considering what you want to work on and what kind of support feels right
    • Maybe you looked up some therapists on directories, like Psychology Today, Pink Therapy or Neurodivergent Practitioners.
    • Looking at practical factors such as location (I work online only), availability, and cost
    • Checking affordability: visit affordable counselling services if cost is an issue

Step 2

How do I make contact?

Once you have decided you may want therapy, the next step is to get in touch. I offer a free video call (about 20–30 minutes) so we can meet and see if working together feels right.

This first conversation is not therapy yet. It is a chance to talk through what you are looking for, ask questions, and for me to get a sense of what might help. It is also an opportunity for me to see if I am the right person to support you, or if another approach or therapist might suit you better.

Step 2 often includes:

  • Sending an enquiry through my contact form or by email
  • Arranging a free 20–30 minute video call at a time that works for you
  • Thinking about what you want to share during our first conversation
  • Asking any questions you have about therapy or how I work
  • Discussing what you are looking for and what might be most helpful
  • Deciding together whether to book a first full session

Step 3

How do I start therapy?

After our initial call, you will have a couple of days to decide whether you want to go ahead. I encourage clients to speak to more than one therapist if possible, so you can feel confident about your choice. For some people that feels too stressful, and that is fine too. If you feel comfortable enough with one person, it is OK to commit without comparison.

Step 3 often includes:

  • Completing my intake form, which asks for personal details, next of kin, GP, and therapy preferences
  • Reading and agreeing to my GDPR notice, terms and conditions, and fees
  • Confirming the time for your first session
  • Receiving a reminder email with the meeting link before your first session

Step 5

When does change process happen?

The change process can be understood a bit like a physical wound that needs to heal. A GP would first check what is underneath, then decide with you on the right treatment. Therapy works in a similar way. We identify what is beneath the surface and choose how to work with it.

Step 5 often includes:

  • Focusing on the issues that brought you to therapy
  • Agreeing which approach to use and how deep to go
  • Combining approaches if helpful
  • Working through difficult or stressful parts together
  • Keeping sight of the shared goal of change and healing

Step 6

How do we know there’s been progress?

Over time, it’s important to step back and see what has changed. This helps us check whether therapy is moving in the right direction and if any adjustments are needed.

Step 6 often includes:

  • Looking at what has improved since we started
  • Noticing what is still difficult
  • Adjusting our approach if needed
  • Discussing what is working well for you
  • Agreeing on the next steps together

Step 7

When does therapy end?

Ending therapy can happen for different reasons. Sometimes the goals have been met, sometimes life circumstances change. A planned ending helps you make the most of the work we have done together.

Step 7 often includes:

  • Talking about when and how to end
  • Reviewing what you have learned or gained
  • Identifying tools and strategies to take with you
  • Celebrating progress and acknowledging challenges
  • Knowing you can return if you need more support later

Step 8

What happens after therapy ends?

In some ways, therapy begins after it has ended. This is when you start to put insights and changes into practice in your daily life. It can feel different without the regular sessions, but the work you have done continues to unfold.

Step 8 often includes:

  • Noticing changes in how you respond to situations
  • Applying tools and strategies we explored together
  • Reflecting on your progress over time
  • Recognising any new challenges that arise
  • Knowing you can return for further sessions if needed