One common misconception is that therapy is only necessary after tragic events: a soldier returning from war or a person on the verge of suicide. Therapy doesn’t have to wait for a “big enough” crisis. Experts say it can help almost anyone know themselves more deeply or simply be a place for venting about the stressful things in life 

Michael Swann, a mental health counselor working through Talkspace, suggests that in your first consult or session with your new therapist, you come with a list or goals or problems, whether that’s trouble sleeping due to racing thoughts or a recent death in the family that you need help processing. Bringing goals can make the process clearer.

“Those are things that we can build off of,” said Swann. 

Also communicate with your new therapist about what you do or don’t like: Some people prefer that their therapist mostly listen, while others seek out therapists for specific advice or want homework assignments — journaling prompts, for instance — to help them reflect. 

Swann also encourages new clients to keep an open mind, “understanding that you’re not going to solve everything in one take. It might take several sessions to help find some sort of resolution or relief.”