What to Expect in Therapy

...and how to make the most of it (especially in between).

Therapy Isn’t Just Talking, It’s Untangling

Therapy isn’t about having all the answers. It’s about:

Feeling safe enough to ask better questions
Exploring your patterns without shame
Learning how your past shows up in your present

Sometimes you’ll leave feeling lighter.
Other times you’ll leave feeling raw.
That’s part of the process, not a failure.

The right therapist gets you.
They listen without judgment, and challenge without pushing too far.

It’s okay if it takes a few tries to find the right fit.

Some green flags to look for:

You feel safe, even when uncomfortable topics come up
They explain things in a way that clicks
You feel seen, not just assessed

It’s Okay to Feel Unsure at First

Starting therapy can bring up nerves, especially if you've never done it before.
You don’t need to come prepared with a life story. You just need to show up, as you are.

And in between? We’ve got you.

This is where The Grey steps in.

The days between therapy are where real integration happens.

That’s where The Grey supports you with:

Guided journaling prompts based on your needs
Practical tools to apply insights, not just talk about them
Reflections to track patterns, triggers, and progress

Therapy gives you the map.
The Grey helps you walk it.

Try our Reflective Journal after a session →

Use the Emotions Tracker to notice what’s changing →

What to Expect in Therapy

Therapy Isn’t Just Talking, It’s Untangling

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