Starting Out

Starting therapy can be a brave step. Whether you’re feeling overwhelmed, stuck, curious about your patterns, or just ready for something to shift, it takes courage to reach out. What many people don’t realize is that one of the most important parts of therapy isn’t the technique or the tools – it’s the relationship you have with your therapist. And with over 1,000 therapists listed on Psychology Today just in Louisville, Kentucky, finding the right therapist can feel overwhelming.

Research consistently shows that the quality of the therapeutic alliance – the sense of trust, collaboration, and connection between therapist and client – is one of the strongest predictors of positive outcomes in therapy. That means finding someone you feel safe with, understood by, and able to be real around isn’t just a bonus. It is essential.

With this understanding in mind, I offer a free 30-minute consultation to all prospective clients. This way, you can get a feel for the space I create and decide if it’s a good fit for you. No pressure. No commitment. Just an opportunity to see how it feels.

What Makes a Good Therapeutic Fit?

It varies for every individual, but here are some helpful questions to consider:

• Do I feel respected and listened to?
• Can I imagine feeling safe with this person over time?
• Does this therapist feel present, grounded, and open?
• Does it feel okay for me to take my time before opening up?

Emotional safety may not be established in the first session, especially if you’ve experienced trauma. It can take time to feel comfortable. This delay is not a sign that something is wrong; rather, it indicates that your nervous system is doing its job in protecting you. You deserve to work with someone who recognizes this and allows space for trust to develop.

You’re Allowed to Choose

You have the right to choose your therapist. And you also have the right to change your mind. Therapy should be a space where your voice matters. If something feels off in a session, or if you simply sense it’s not the right match, it’s okay to name it or move on. That’s not failure; it’s discernment.

The process is about you. What works for your pace, your needs, and your sense of what feels safe.

The Bottom Line

Therapy can be a powerful space for growth, but it starts with trust. If you’re thinking about therapy, I’d be honored to connect. That first conversation is just that — a conversation and an important first step in finding the right therapist for you.

-Jane