Deciding to start therapy is a big step. For many people, the thought comes with mixed feelings—curiosity, hope, maybe even hesitation. You might wonder: Do I really need therapy? What would I even talk about? Will it actually help?

Starting therapy can feel like a big step. You may be curious, hopeful, or even nervous about what the first session will be like. These feelings are completely normal. Therapy is a space designed for you, and the first session is simply the beginning of getting to know each other.

We often think of trauma as something that happens “out there”—to soldiers, survivors of violence, or people who’ve lived through natural disasters. While those are certainly traumatic experiences, trauma is not limited to those moments. Trauma can be any experience that overwhelms your ability to cope, leaves you feeling unsafe or powerless, and continues to affect your mind, body, and relationships long after the event has passed.

Many people come to therapy saying, “I don’t want to dwell on the past. I just want to feel better now.” It’s an understandable wish. The truth is, therapy is not about staying stuck in old memories or finding someone to blame. It’s about making sense of what happened so you can move forward with more freedom in the present.

If you’ve been considering therapy, you may have come across the term EMDR and wondered what it’s all about. EMDR stands for Eye Movement Desensitization and Reprocessing—a mouthful of words that describes a powerful approach to healing trauma and difficult experiences. But what is it, how does it work, and how do you know if it’s right for you?

Have you ever noticed yourself saying, “Part of me feels excited, but another part feels scared”? Or maybe, “A side of me wants change, but part of me holds back.” IFS—short for Internal Family Systems—is a type of therapy that helps you explore these inner parts with curiosity and compassion. By learning to listen to them, you can uncover the wisdom they carry and begin to heal the burdens they hold.

We all carry expectations — of ourselves, of others, and of how life “should” unfold. Sometimes they guide us forward, giving us motivation and clarity. Other times, they weigh us down, creating disappointment, frustration, or conflict. Becoming aware of our expectations is one of the most powerful steps we can take toward greater freedom and compassion.

We often believe we’re listening when someone speaks, but many times we’re only catching the surface. Our minds are busy preparing what to say next, making judgments, or rushing to fix the problem. Active listening is something different. It’s a practice of presence, curiosity, and compassion — and it has the power to transform conversations.

When we hear the phrase coping skills, we might picture special techniques or practices we need to learn. But the truth is, you already have coping skills. Every single one of us has found ways to manage difficult moments — whether that’s through distraction, self-soothing, seeking support, or even shutting down.

Have you ever felt like different parts of you are pulling in opposite directions? One part wants to rest, another insists you keep pushing, and yet another just wants to run away from it all. This inner tug-of-war is something we all experience — but we don’t often stop to really listen to these inner voices.

We’ve all had moments when our thoughts race, emotions feel too big, or we get caught in worries about the past or the future. In those moments, it can feel impossible to slow down. The good news is that there are simple ways to anchor yourself in the present — to take a breath, find your footing, and remind yourself that you are here, right now.