Please note that this blog post reflects the author’s perspective is not a substitute for individual therapy or support. If you need immediate support, please connect with your local crisis support (such as calling or texting 9-8-8 within Canada) or emergency services (such as 9-1-1).

Starting therapy can feel like a leap into the unknown, and many people wonder what to expect in a session.

Will I know what to talk about? What if I feel stuck or overwhelmed?

These questions are totally normal, and part of my role as a social worker and trauma-informed therapist is to create a space where people have the opportunity to gain clarity on any part of the therapy process that they are uncertain or unsure about. Let me walk you through what a typical session might look like with me.

Therapy for anxiety, people pleasing, trauma - Sabrina Sibbald, MSW, RSW, Burlington, Toronto, across Ontario — *One of the therapy rooms in our office*

Arriving in the Moment

A session often begins with an invitation to pause and settle into the space. We might take a few grounding breaths, sip some water, or even spend a moment noticing the sensations in your body or the environment around you. This helps us create a shared sense of presence and calm, allowing you to leave the outside world at the door and tune into what’s happening inside.

From there, I’ll usually invite you to check in with yourself. Is there something that’s been on your mind or that you’ve been feeling? Sometimes it’s a clear topic, like a recent argument, a work stressor, or a lingering feeling of anxiety. Other times, it’s less defined—maybe you’ve felt disconnected, stuck, or triggered, but you’re not sure why.

Wherever you’re at, we’ll approach it with curiosity and care.

Exploring with Curiosity and Kindness

Let’s say you’ve been feeling anxious about a challenge at work. Together, we might start by naming that anxiety and understanding how it’s showing up in your body and mind.

Using parts work, we could explore this “anxious part” of you—the thoughts it carries, the emotions it holds, and how it’s trying to protect or support you. We might ask: What is this part worried about? What does this part need? How has it been serving you, and how might we create space from it so you can reconnect with you’re here-and-now self?

Alternatively, we might draw from Acceptance and Commitment Therapy (ACT) to deepen your awareness of the anxiety. This could include noticing and naming the thoughts or sensations that arise, practicing mindfulness to create openness toward them, and exploring what matters most to you in this situation. How can you take values-driven steps, even in the presence of discomfort?

These approaches can work together to help you shift from reacting automatically to responding with intention and clarity.

Working with Patterns

Many clients come to therapy noticing patterns that are causing them discomfort or distress, such as ruminating, people-pleasing, self-criticism, avoidance, or shutting down. In session, we’ll start to gently untangle these patterns. How did they develop? What purpose did they once serve, and what would it be like to loosen their grip now?

For instance, if you’ve been prioritizing others’ needs at the expense of your own, we might explore the part of you that feels compelled to please. We’d approach it with compassion, not judgment, understanding what it’s trying to protect or achieve. At the same time, we’d work on connecting with the values and boundaries that allow you to show up authentically—for yourself and in your relationships.

There is No Pressure to Know What to Say

Sometimes, clients worry they won’t know what to talk about in a session.

It’s worth saying: there’s no wrong way to show up! There is no right or wrong thing to say.

If your mind feels blank or you’re not sure where to start, we can explore that too. Often, the “blankness” itself is a part—a place of protection, uncertainty, or even a signal that it’s time to slow down. We can approach these moments with curiosity, using them as an entry point to understand what’s beneath the surface.

Creating a Space for Growth

Therapy is not about fixing you—because you’re not broken.

It’s about creating a space where you can be seen and heard, where every part of you is welcome, and where you can begin to navigate life’s challenges with greater clarity and confidence.

Whether we’re practicing mindfulness, exploring parts work, or using ACT to connect with your values, every session is tailored to meet you where you are and help you move toward where you want to be.

If you’re feeling anxious, stuck, or overwhelmed—or if you’re simply curious about what therapy might offer—I invite you to reach out. Let’s take that first step together.