Let’s be real: therapy can be weird.

You show up expecting clarity, a plan, maybe even a neat little “aha” moment. But instead, you find yourself talking about your week, zoning out mid-sentence, or crying over something you didn’t realise still hurt.

If you’ve ever left a session thinking “Did I do that right?”—this is for you.

There Is No “Right” Way to Do Therapy

If you’re someone who likes to prep, plan, or people-please (hi, fellow perfectionists), it makes sense that you’d want to “get therapy right.”

You want to say the right things.
You want to make it worth the money.
You want to get better fast.

But therapy isn’t an exam. It’s a space. One where you get to show up exactly as you are—confused, numb, messy, joyful, over it—all of it’s welcome.

Especially for Neurodivergent and Overthinking Brains

If you live with ADHD, autism, dyspraxia, anxiety, any other neurodivergency, or your brain just never seems to switch off, you might overanalyse your sessions like this:
    •    “I talked too much.”
    •    “I didn’t say the important thing.”
    •    “I wasted the whole hour.”
    •    “They probably think I’m being dramatic.”

Let me stop you there.
Therapy is a process, not a performance. Your therapist is there to hold space—not grade your emotional homework.

What Progress Actually Looks Like

It’s not always neat. Sometimes it’s:
    •    Crying for the first time in weeks
    •    Setting a boundary that leaves you shaken
    •    Realising something that makes you uncomfortable
    •    Saying “I don’t know” over and over again
    •    Logging in to your session when every part of you wanted to cancel

That’s still progress. That’s still you doing the work.
 

A Reminder You Might Need Today
    •    You’re not “failing” therapy because you didn’t cry
    •    You’re not behind because your progress feels slow
    •    You’re allowed to have weeks where you talk about nothing and everything
    •    You don’t need to be fixed—you just need space to feel

Therapy is for the days when you’re okay, not just the ones where you’re breaking.

Related Resources:

See my blog post below on What Happens in the First Session

See my blog post below on How to Find the Right Therapist

What Happens in Therapy – BACP

About Me & Mind Vista

Looking for online therapy that meets you where you are?

I offer person-centred, remote counselling for young adults, LGBTQ+ folks, and neurodivergent clients. It’s laid-back, conversational, and free from pressure. You can bring whatever’s on your mind—even if it’s just, “I don’t know where to start.”

You can read more about what it is and how it works here, or check out client experiences here.
 

Free 20-minute consultations available.
Email: jade.lambeth@mindvistasupport.com
Visit: www.mindvistasupport.com

If you would like to kick-start your mental health journey, check out my Holistic Wellbeing Journal and Emotional Check-In Cards. Now available for digital download.