Month: March 2025

Common Therapy Concerns

When people think about starting therapy, it can bring up a lot of feelings. It’s a big step, and as you explore taking this step, it’s totally normal to feel a sense of anxiety, fear or general uncertainty. So firstly, we want you to know that you’re not alone in these feelings!

To help you navigate what may be coming up for you, here are some common concerns people encounter (led by our own lived experiences):

What if people judge me for being in therapy?

It’s completely understandable to worry about being judged for going to therapy. Mental health stigma is real, and it can be challenging to navigate a world where not everyone understands or supports the decision to seek help. At DiveThru, we believe that seeking help is courageous and actively taking care of your mental health should be the norm. And at the end of the day, therapy is about you and your well-being, not about what others think (easier said than done, we totally know, and we’re proud of you for considering how therapy may benefit you).

I’m scared to be vulnerable. What if I’m not ready to share?

Opening up about your innermost thoughts and feelings can be intimidating, especially if you’re unsure what to expect and/or worried about how much you’re ready to share.

Therapy is a personal journey, and you have full control over how and what you choose to share. You are welcome to give your therapist feedback and share your insights and thoughts on how you’re feeling about certain conversations. Therapy is a safe space — it’s okay to take your time and build a bond with your therapist first.

And remember — vulnerability doesn’t have to mean immediate deep sharing. It can be as simple as expressing your fears about being vulnerable. Sharing that you’re scared to open up can be a powerful first step. It can help your therapist understand your concerns and approach the work together in a way that feels supportive and safe.

Therapy is a process, not a destination, so give yourself permission to take things at your own pace.

How do I know if I’m ready to start?

The idea of entering therapy can feel daunting. But being ready for therapy doesn’t mean you have to have everything figured out. It also doesn’t mean you have to be in a certain mental state. Here are some things you can reflect on to help you determine if you’re ready to take this step:

  • You’re feeling stuck or overwhelmed by your concern(s)
  • You have a desire for self-exploration or growth
  • You recognize your current patterns aren’t serving you
  • You have a willingness to be open
  • You’re curious about what therapy can offer you

When thinking about starting therapy, it’s okay to feel uncertain, anxious, or even skeptical. These feelings can be part of the process. If any of these points resonate with you, it might be worth considering taking the next step.

And if you need help, our team is always here to support.

Therapy FAQs

If you’re thinking about starting therapy, you may have a lottt of questions (which is super common)!

To help ease your mind, here are some FAQs we’ve answered for you!

How do I know if I should see a therapist?

You may think your problem isn’t “big enough” or even too big — but regardless of what you’re facing, therapy can be helpful for any type of struggle, and you are welcome in our space.

Some common concerns include:

  • Issues with daily living, school, work or relationships
  • Negative or unwanted feelings
  • Managing life transitions
  • Enhancing self-esteem
  • Developing positive coping strategies
  • Overall self-growth and self-development

What if I don’t feel my therapist is a fit?

If you are ever feeling unsure about your therapist, that’s perfectly okay! Your therapy journey is yours, and that may mean trying a few therapists to find the right connection. Therapists also want the best for you and for you to advocate for yourself, so they understand sometimes they might not be the best fit for your needs!

We understand the anxious feeling that may come when thinking about switching therapists. At DiveThru, you can reach out to our Studio Coordinators to ask for a rematch, or you can talk to your therapist about it if you prefer! We’ll all work together — because the most important thing for us all is to find the right person to work alongside you.

How is talking with a therapist different from talking to a friend?

At DiveThru, we want you to feel comfortable with your therapist and feel as though they’re someone you can confide in. However, sometimes people are under the impression that talking to a therapist is the same as when you share your concerns with your best friend. But, therapy should feel different. Your DiveThru therapist is a trained professional who uses evidence-based methods to guide you and provide you with valuable insight and tools to use outside of the session room.

What if I don’t know what to talk about/where to start?

It’s normal to feel unsure about what to talk about or where to start in therapy, especially when you’re starting out. Therapy is a space where you can explore and express whatever is on your mind, and there’s no “right” or “wrong” way to begin. You might start by sharing what led you to seek therapy or any immediate concerns. Sometimes, talking about your daily experiences, feelings, or thoughts that seem significant to you can be helpful. Your therapist is trained to help you navigate these conversations and can assist in identifying areas to explore further. Therapy is a collaborative process, and it’s okay to take your time to discover what you want to focus on.

What does a therapist do during sessions?

Your therapist works with you to explore your needs and concerns, and they’ll implement evidence-based practices to support you and encourage growth and reflection. They may challenge your thoughts, listen, use tools, etc., all to support your goals! Lastly, they’ll jot down general notes for them to reflect on and review before sessions. You’re always welcome to ask them to explain what they’re writing, and they’ll be happy to share!

Will therapy offer a “quick fix”?

Everyone’s therapy journey is unique, as everyone’s needs and concerns are different. But, it’s important to note that therapy typically offers deep, reflective work, that can lead to moments of vulnerability. This collaborative work between you and your therapist is an ongoing process, and that looks different for everyone. It can take time to establish a bond and feel comfortable, so remember to be kind to yourself during this journey! You can always explore your expectations (if any) with your therapist, too, so they can plan and adjust accordingly.

I don’t know the difference between the types of therapists. Who is right for me?

Therapist titles can vary by province and country, but we have a helpful guide explaining the different types of therapists to provide insight!

If you are still unsure of the right path for you, our Studio Coordinators can work with you to find an ideal match based on your needs.

Getting Started with Therapy

Starting therapy can be overwhelming. We know — because we’ve been there too. You may be asking yourself: Where do I even begin? How do I know which therapist is right for me? What can I expect?

You don’t have to answer all these alone! Here is your go-to guide on everything you need to know at the beginning stages, so you can be one step closer to supporting your mental health needs.

How to pick your therapist

Your relationship with your therapist plays such an important role in your therapy journey, so you may wonder… how do you pick an ideal therapist?

Choosing a therapist is a personal decision, and will look different for everyone! Here are some things to consider:

  • Does the therapist have experience/specialties in dealing with my concern(s)?
  • When reviewing the therapist’s profile, do I feel a sense of comfort? Do I like how they communicate? Do I get a sense that they’ll meet me where I’m at and support me in the way I need to be supported?
  • Does their availability match my needs?
  • Does this therapist align with my personal preferences? (ex: same lived experience, age, gender, etc.)
  • What modalities does the therapist offer? (Note: If you’re unsure what modalities are/what works for you (ex: Cognitive Behavioural Therapy, EMDR, etc.), your therapist is there to figure that out for you based on your goals. In addition, you can always ask our team for some insight and we can help!)

Everyone is unique, so it’s totally okay to trust your instincts throughout the process when finding an ideal fit. If you need assistance in finding your match or need to move forward with a re-match, our Studio Coordinators are there for you!

Booking an appointment

After you select your therapist, the next step involves booking your appointment! If you’re unsure when you should book, it’s important to think about what time works best for your schedule. At DiveThru, we have daytime, evening and weekend appointments for flexibility.

We understand everyone has different booking preferences, and we accommodate that at DiveThru! You can book online through our portal, reach out via email or give us a call.

Preparing for the first session

If you’ve never done therapy before, you may be wondering if there’s anything you need to do before your first session.

The only required task typically includes completing consent and intake forms — these help give your therapist a chance to get to know you more, as well as provide insight into all the important information you need to know prior to your session. At DiveThru, you’re able to complete these within the DiveThru app.

Some clients find it helpful to prepare for their first session by reflecting on questions like:

  • What are my therapy goals?
  • What questions do I want to ask my therapist?
  • What am I comfortable sharing at this time?
  • What will indicate that therapy is successful for me?
  • What am I hoping therapy will be like?

Of course, you don’t need to know the answers to these questions, but they can be helpful to reflect on!

The first session

Once you’ve booked your appointment, it’s totally natural to be looking for insights from your very first session. To help you understand what to expect with sessions, here’s a helpful breakdown:

In your first session, you and your therapist will introduce yourselves, and your therapist will walk you through the consent form — we prioritize informed consent, so we go over all information to ensure all parties understand before getting started and give time to ask any questions or get clarification. From there, your therapist may ask you what brought you to therapy, explore your therapy goals and share how they approach therapy. You’ll also work on getting to know one another better. Your therapy journey is your own, so you can share as much or as little as you want during this session.

The first session will likely feel different than the following sessions, as it is more about getting to know you and less about diving into things therapeutically! You have time to get comfortable, ask questions, and share your fears and concerns so your therapist can help ease your mind and better shape your therapy journey. You’re also welcome to share feedback at the end of the first session regarding how they felt and ask any lingering questions they may have.

Ongoing sessions

Your ongoing sessions are when you start to go more in-depth with what brought you to therapy. They will ask questions, provide insight or strategies, potentially challenge you and use different therapeutic approaches. Your therapist may also actively ask for feedback, but please know that feedback is always welcome. Your therapist is there to support you in a way that works best for you. They will help you work towards your goals, and you can use your sessions to explore what would be the most beneficial to you at any time.

How Parents Can Prepare for a Child’s Assessment

The journey of a psychological assessment for your child can bring up feelings of uncertainty, concern, maybe even guilt or fear. It might feel a little nerve-wracking for you too! As a parent, it’s completely natural to feel overwhelmed or unsure about what to expect.

You might find yourself questioning whether you’re doing enough to support your child, or wondering what the assessment results will mean for you and your family. As uncomfortable as these feelings may be, they’re a reflection of the deep care and love you have for your child. Take a deep breath, because we already know you’re doing great (you’re reading this blog after all!).

Let’s dive into the ways you can help prepare, not only for the logistics of the assessment but also for the emotional experience you may go through — because your feelings matter too!
We want you to know: you’re not alone, and we’re here to support you with these helpful tips to help you feel confident and prepared.

1. Reflect on the “why” behind the assessment

Before the assessment, take some time to reflect on the purpose for the assessment What question are you hoping the assessment will answer about your child? With this question in mind, the psychologist will gather insights about your child’s strengths, challenges, and needs, form an interpretation, and recommend the best way to support them.

Remind yourself: this process is not about judging your parenting or your child. It’s about gaining tools and clarity to help your child thrive. And that’s pretty awesome, if you ask us!

2. Consider your child’s strengths and challenges

As their parent, you bring invaluable insights to the assessment process. After all, you know your child best! Take a few moments to think about your child’s unique qualities, which may come up in an intake or clinical interview:

  • Patterns or behaviours you’ve noticed at home, school, or during activities
  • Important developmental, educational and health history
  • Any helpful feedback from others in their life (teachers, care provider, etc.) that may provide insight to their behaviours
  • Specific questions or concerns you’d like to discuss with the psychologist

While it’s helpful to have a heads up, know that it’s the psychologist’s job to ask relevant questions so don’t worry too much about having all the answers ready to go!

3. Approach the assessment with an open mind

Feeling a little nervous about your child’s assessment? Worried that your results won’t turn out as you expected? That’s totally okay! This assessment isn’t about confirming a specific diagnosis or outcome—it’s about gaining deeper insights into your child’s challenges and needs to support them going forward. It may be a certain diagnosis or what you expected, and it may be something else. The psychologist will interpret the results objectively, using their expertise to provide a clear, accurate picture of what’s going on and tailored recommendations to help your child move forward.

So, instead of focusing on a specific outcome, see this as an opportunity for self-discovery, clarity, and empowerment for your child. Let your child know that the assessment is intended to help them with their needs and encourage them to do best on any activities.

If you find yourself worrying, take a deep breath and remind yourself: “This is a step toward understanding and supporting my child.”

4. Pack for the day

Testing session length varies, but sometimes it can be a long appointment! A little preparation can go a long way. Consider what you might need to make the day go smoothly and help you and your child feel comfortable. Here’s a checklist to help:

  • Snacks and water 
  • Comfort items for your child, like their favourite toy or blanket if they tend to be anxious
  • Any paperwork or previous reports your psychologist has asked you to bring.
  • Comfortable clothing (e.g.: a sweater if they get cold).
  • Essential personal items  (e.g. medication, glasses, hearing aids).

And don’t forget about yourself! If you have comfort items—like a book, a calming playlist, or a cozy sweater—feel free to bring those along too.

5. Plan for post-assessment

After learning your child’s results and leaving an assessment, you and/or your child can feel overwhelmed – and that’s okay! You and your child may want to discuss how the process was and how you are feeling. Consider what you both might need to do for yourself at that moment.

If you’re someone who wants to take action right away, this might mean debriefing with a loved one your results, sharing your reports with another professional involved in their care plan (e.g. therapist, teacher), or following up on one of the recommendations the psychologist provided.

Or, you both may need some space to relax and recharge. Whether it’s enjoying your favourite comfort food, catching up on a cozy TV show, or taking a quiet walk, give yourself permission to unwind and process the experience. Whatever it is, do your best to plan for post-assessment and give you and your child grace to do what you need (even if it’s different from your plan) after your assessment.

Preparing for your child’s psychological assessment doesn’t have to feel overwhelming. With these tips in mind, you can approach the process with confidence and clarity. You’ve got this!

And, of course, our team is here to answer any questions at all throughout the way!

Want to read more? Check out our blog on How To Help Prepare Your Child for Psychological Assessments or explore our resources about managing stress.

If you’d like to learn more about DiveThru’s psychological assessments, read more here!

A Guide To Preparing for Your Psychological Assessment

Starting a psychological assessment can be a big step in your mental health journey, and let’s be honest—it may feel a bit daunting! But here’s the good news: you’re not in this alone, and your feelings are completely valid.

Whether the assessment is for personal insight, work, or another reason, understanding what to expect and how to prepare can help ease anxiety and ensure you get the most out of the experience.

Here, we’ll walk you through some practical steps you can take to get ready for your assessment. By taking thoughtful steps to prepare, you can approach the process with confidence.

Let’s get into it!

1. Reflect on the “why” behind the assessment

Before your assessment intake or interview, take a moment to reflect on why you’ve chosen this step.

Is it to better understand your mental health, explore the potential of a diagnosis, or find tools for personal growth? What question do you hope an assessment psychologist can answer?

Whatever the reason, completing an assessment is an opportunity to learn more about yourself, and that’s an empowering process.

2. Consider your experiences, strengths and challenges

You know yourself best, and sharing what’s going on for you is valuable for interpreting your assessment. Take some time to think about:

  • Your challenges: What areas feel difficult right now? How has that impacted you? When did you first notice them?
  • Patterns: When and where have you experienced these challenges?
  • Your strengths: What has been helpful for you in navigating these challenges?

If you have questions or concerns, it may be helpful to jot them down to address during the session. Don’t worry about getting it “perfect”—just be honest about what’s on your mind! Sharing your insights will help your psychologist build a clearer picture of your experiences.

3. Approach the assessment with an open mind

Feeling a little nervous about testing day? Worried that your results won’t turn out as you expected? That’s totally okay!

This assessment isn’t about confirming a specific diagnosis or outcome—it’s about gaining deeper insights into your challenges and needs to support you going forward. It may be a certain diagnosis or what you expected, and it may be something else. Your psychologist will interpret the results objectively, using their expertise to provide a clear, accurate picture of what’s going on and tailored recommendations to help you move forward.

So, instead of focusing on a specific outcome, see this as an opportunity for self-discovery, clarity, and empowerment. Show up as you are, do your best on any tests, and trust that the process is designed to provide you with the understanding and support you need.

Remember, you’re doing an incredible thing for yourself, and that’s something to feel good about! If you have questions or uncertainties, don’t hesitate to ask your psychologist during the process. They’re there to guide and support you.

4. Pack for the day

Testing session length varies, but sometimes it can be a long appointment. A little prep goes a long way to make your day smooth and stress-free! Consider packing:

  • Some snacks and a bottle of water.
  • Any paperwork or previous reports your psychologist has asked you to bring.
  • Comfortable clothing (e.g. a sweater if you get cold).
  • Essential personal items  (e.g. medication, glasses, hearing aids).

Having these essentials on hand can help you feel more at ease and prepared.

5. Plan for post-assessment

After learning your results and leaving an assessment, it can feel overwhelming – and that’s okay! Consider what you might need to do for yourself at that moment. If you’re someone who wants to take action right away, this might mean debriefing with a loved one your results, sharing your reports with another professional involved in your care plan (e.g. therapist, physician), or following up on one of the recommendations the psychologist provided.

Or, you may need some space to relax and recharge. Whether it’s enjoying your favorite comfort food, catching up on a cozy TV show, or taking a quiet walk, give yourself permission to unwind and process the experience.

Whatever it is, do your best to plan for post-assessment and give yourself grace to do what you need (even if it’s different from your plan) after your assessment.

Remember, you’re not alone. Your psychologist is there to guide you every step of the way, answer your questions, and provide support. You don’t need to have it all figured out beforehand—this is a collaborative process, and they’re here to help you uncover valuable insights about yourself.

 

Let’s recap: preparing for a psychological assessment as an adult doesn’t have to be overwhelming. The goal of a psychological assessment is to gain deeper insights into your thoughts, behaviours, and emotional well-being. By taking the time to prepare, you’re setting yourself up to get the most out of this valuable experience.

Want to read more? Check out our blogs on managing stress and understanding your emotions! 

If you’d like to learn more about DiveThru’s psychological assessments, read more here!