How to Start Therapy When You Feel Overwhelmed

Let’s be real: deciding to start therapy when you feel overwhelmed can feel like the biggest mountain to climb. The pressure to find the "right" therapist, the fear of opening up about things you’ve never said out loud, and the sheer exhaustion of it all can make you question if it’s even worth it. But I want to tell you something that might sound simple, but it’s crucial: you are not alone in feeling this way.

Taking that first step into therapy is hard, especially when your mind is racing, your body is drained, and you're just trying to keep it together. I get it. But I also know how incredibly healing this process can be, and if you’re reading this, something inside of you knows that too.

So, how do you start when everything feels like too much? Here’s my take:

1. Acknowledge that feeling overwhelmed is real, and it's okay.

It’s okay to feel scared, uncertain, or unsure. In fact, it’s normal. Therapy is a huge step towards healing, and it requires vulnerability. And being vulnerable can feel terrifying. You might feel like you’re taking on too much, like you’re adding one more thing to your plate. But remember—this is a step towards taking care of yourself, and that’s powerful.

2. Start with small steps.

You don’t have to have everything figured out all at once. Don’t worry about being “perfect” in your first session. You don’t need to have a neatly packaged story or a plan of action. Starting therapy can be as simple as calling a therapist, or even just researching who’s available in your area. If that feels like too much, start smaller: Google a therapist or ask someone you trust for a recommendation. Break it down into pieces that feel manageable.

3. Pick a therapist who makes you feel comfortable.

Take your time with this. Trust me, finding a therapist is personal. It’s important to find someone who resonates with you, someone who you feel safe enough with to open up. That safety is key. Don’t settle for a therapist just because they’re the only one available or because they’re “the expert”—you need to feel like they’re on your team, in your corner.

It’s okay to shop around for a therapist who aligns with your needs and values. Some people click immediately, while others may need a few tries to find the right fit. And that’s totally okay.

4. Tell them when you feel overwhelmed.

When you do finally take that brave step and sit down with your therapist, let them know exactly how you’re feeling. If you’re feeling overwhelmed, say it. A good therapist will meet you exactly where you are. They won’t judge you—they’ll guide you with empathy, and they will never expect you to “perform” or “have it all together.” They’re there to hold space for you, in whatever emotional state you’re in.

5. Trust the process.

Starting therapy might not feel magical on day one. It might feel messy, uncomfortable, or even awkward at times. But just like healing, it’s not linear. Some days you’ll feel like you’re moving mountains. Other days, it might feel like you’re stuck in the mud. Both are part of the process.

The truth is, therapy can be life-changing—but it’s a gradual process. Don’t expect immediate answers or solutions. Be patient with yourself. You’re showing up, and that’s what matters right now.

6. Remember that you are worth it.

This one’s huge. In all the noise of life and the overwhelming emotions you may carry, it’s easy to forget that you deserve this. You deserve healing. You deserve a space where you can be heard, supported, and seen for exactly who you are.

It’s okay to feel overwhelmed, but don’t let that stop you from taking that first step. Therapy is a journey, and no matter where you are right now, you are worthy of taking it.

So, take a deep breath, give yourself permission to start slow, and be gentle with yourself. Therapy is a safe place to fall apart, and trust me when I say: the pieces you’ll put back together are worth it.

You’ve got this. And if you don’t feel like you do yet, that’s perfectly okay too. Just keep moving forward. That’s all we can ever really do.

With love,

Therapist Shannon