Can I Start Therapy If I’m Not Sure What I Need Yet?
From the desk of your practice coordinator
One of the most common things I hear when someone reaches out to our practice is:
“I’m not totally sure what I need… I just know something feels off.”
If that sounds like you, you’re in very good company.
A lot of people assume they need a clear problem, a specific goal, or the “right words” before starting therapy. From where I sit — answering calls, reading intake forms, and helping people get scheduled — I can tell you that uncertainty is actually one of the most normal starting points.
You don’t have to have it all figured out before you begin.
“I don’t have a big reason… is that okay?”
Yes. Truly.
Many people contact us not because of one major event, but because of a general sense that things feel harder than they used to. They might say things like:
“I’m more irritable lately and I don’t know why.”
“I feel overwhelmed all the time, even when nothing huge is wrong.”
“I should be fine, but I’m not really enjoying anything.”
“I can’t explain it — I just feel stuck.”
These are all completely valid reasons to start therapy. You don’t need a crisis, a diagnosis, or a dramatic story. Sometimes the reason is simply: I don’t want to keep feeling like this.
Clarity often comes after you start
A big misconception is that you’re supposed to show up to therapy with a neatly organized list of goals. In reality, many clients discover what they need by talking things through over time.
From what I hear from both clients and therapists, the first few sessions are often about exploring questions like:
What’s been weighing on you lately?
When did you first start noticing this shift?
What feels hardest right now?
What would “feeling better” look like, even a little bit?
You don’t have to walk in with those answers. Therapy is a space where those answers can slowly take shape. It’s okay if your starting point is just, “Something isn’t working, and I want support figuring out what that is.”
You’re not “wasting anyone’s time”
Sometimes people hesitate to book because they worry their concerns aren’t serious enough. They’ll say things like, “Other people have it worse,” or “I feel silly even reaching out.”
Please know: therapists are not measuring whose problems are “bad enough.” If something is affecting your mood, relationships, sleep, stress level, or ability to enjoy your life, it matters.
Reaching out early — when things feel off but not unbearable — can actually be a really healthy step. You don’t have to wait until you’re completely burnt out or in crisis to deserve support.
It’s okay if your goals change
Another thing I like to remind people is that therapy isn’t a contract you’re locked into with one single focus forever.
You might start out thinking you want help with stress at work, and later realize you also want to talk about boundaries in relationships. Or you might begin with “I just feel off” and eventually discover patterns, habits, or old experiences that you want to understand better.
Your goals are allowed to evolve. Therapy can grow with you.
Your first step doesn’t have to be perfect
Part of my job is helping match clients with therapists based on what they share at the beginning. And here’s a little behind-the-scenes truth: we don’t expect you to describe everything perfectly.
Even a simple message like, “I’ve been feeling overwhelmed and I’m not sure why,” gives us enough to start guiding you toward someone who can help you explore that safely and thoughtfully.
You’re not expected to use the “right” terms or know exactly what kind of therapy you need. That’s something you and your therapist figure out together.
You’re allowed to start with a question mark
Starting therapy without a clear reason doesn’t mean you’re lost — it means you’re paying attention to yourself.
It means you’ve noticed a change in your mood, your stress level, your relationships, or your sense of well-being. And instead of ignoring it or pushing through, you’re considering support. That’s not overreacting — that’s being proactive about your mental health.
If you’re waiting to feel 100% sure before reaching out, you might be waiting a long time. It’s okay to begin with uncertainty. In fact, that’s where many meaningful therapy journeys start.
And when you do reach out, you won’t have to have a perfect explanation. You can simply say, “I’m not totally sure what I need yet.” We hear that frequently — and it’s always a welcome place to begin. Give us a call today (513) 717-5566.
