The top 10 Truths about counselling, therapy, psychotherapy, and coaching in Tacoma, WA

Therapy can be life-changing, but many people have misconceptions about what to expect. As a therapist in Tacoma, WA, I want to share 10 essential truths that can help you get the most out of your counseling experience.

1. Therapy Is for Everyone, Not Just Those in Crisis

You don’t need to be in a crisis to benefit from therapy. Many people seek counseling for self-growth, relationship challenges, career decisions, and personal development. Therapy is a proactive way to improve your mental and emotional well-being. Therapy can be like working out with a personal trainer—it’s a way to invest in your growth and get exponential results.

2. Healing Takes Time, But Small Steps Lead to Big Changes

Therapy isn’t a quick fix, but that doesn’t mean you won’t see results. Even small shifts in thinking and behavior can create lasting positive changes over time. Committing to the process is key. I encourage clients to give it 4-6 sessions. In that period of time, you probably won’t have met all of your goals, but you should feel noticeable changes. If not, talk to your therapist and go over your goals (also known as your treatment plan) with them again so you can be sure that you are getting everything you need from this process. With consistent effort over time, you’ll be amazed at the changes you can make in your mood, behaviors, relationships, and more.

3. Your Therapist Won’t Judge You—This Is a Safe Space

Many people hesitate to share their deepest thoughts and feelings, fearing judgment. But therapy is a judgment-free zone. A skilled therapist in Tacoma, WA creates a safe space where you can be your authentic self without fear. Our goal is to give you an experience of a relationship where you can explore your authentic self and feel totally safe, supported, and not judged. This helps you grow in compassion for yourself and make changes in your relationships with other people.

4. Therapy Isn’t Just About Talking—It’s About Transformation

Therapy isn’t just venting; it’s about learning tools to change your patterns, behaviors, and mindset. Techniques like brainspotting therapy go beyond words to help clients process trauma, anxiety, and emotional blocks on a deeper level. Brainspotting helps clients to change on the neurobiological level by working with both the brain and the body to get deeper and more lasting results.

5. You Don’t Have to Know Exactly What’s Wrong to Start Therapy

Many people think they need a specific reason to begin therapy, but that’s not true. If something feels off, you’re feeling stuck, or you just want extra support, therapy can help you gain clarity and direction. In the first couple of sessions, I work with clients to understand the context of their story, what they want for their future, and then to set goals for our time together. These goals will help us be specific about the changes you want to experience in your life, and a way for us to measure the effectiveness of our work together. If you’re not sure what you want to change, we can find that together.

6. Therapy Can Be Affordable—Even Without Insurance

Many therapists do not accept insurance, but that doesn’t mean therapy is out of reach. Here’s how you can afford therapy without in-network insurance:

• Use Out-of-Network Benefits: Many insurance plans reimburse for therapy with an out-of-network provider.

• Ask for a Superbill: A superbill is an invoice your therapist provides so you can submit it for potential reimbursement.

• Use an HSA or FSA: Health Savings Accounts (HSA) and Flexible Spending Accounts (FSA) can often be used to cover therapy costs.

If you’re unsure about your insurance coverage, call your provider and ask about out-of-network mental health benefits.

Therapy can help you come out of hiding and find the support you deserve. Reach out to me, Kate Hagborg, LMHC, a therapist in Tacoma, WA today.

7. You Don’t Have to Share Everything at Once—Go at Your Own Pace

It’s okay to take your time in therapy. You don’t have to dive into painful memories right away. A good therapist will respect your pace and help you feel comfortable before exploring deeper topics. As trust and rapport develop, we can get into areas that require more gentleness and support to process. Creating a treatment plan at the beginning of therapy allows us to determine our goals and priorities of what we want to work on now, and what we want to build up to later.

8. Your Therapist Won’t “Fix” You—Because You’re Not Broken

Therapy isn’t about fixing you—it’s about helping you understand yourself, heal, and grow. You already have strength and resilience; therapy just helps you tap into it. This is one reason that I love brainspotting therapy—it helps clients connect to their inner resiliency and resources. In brainspotting, when we lean in and honor the wisdom of your body expressed as emotions, somatic experiences, thoughts, memories, and intuition, brainspotting allows your body to naturally “unwind the knots” and get to a place of peace, acceptance, and growth.

9. Finding the Right Therapist Is Important—It’s Okay to Switch

Not every therapist will be the right fit for you, and that’s okay. If you don’t feel comfortable or understood, don’t be afraid to try a different therapist in Tacoma, WA who aligns better with your needs. If you’re working with a therapist and aren’t feeling aligned with the methods, seeing positive results, or feeling safe and understood, let them know. It can be awkward to broach these conversations, but your therapist is a professional and they will understand. A good therapist will welcome the feedback graciously and help adjust the approach to be the right fit for you. If that still isn’t working, you can talk to your therapist about the need to find a better fit, and they can even help you with referrals to find the right match. They want the best for you and this is absolutely an ok thing to do. As a professional, they should support you and celebrate your self-advocacy.

10. Therapy Works Best When You’re Open and Committed

The more you engage with the therapy process—both in and outside of sessions—the more benefits you’ll see. Therapy is a partnership, and your willingness to reflect, experiment with new coping skills, and practice self-awareness makes all the difference.

Your therapist can suggest ways you can practice what was discussed in your session throughout the week. They may also be able to suggest books, podcasts, or resources to support the work you are doing. If you like the idea of learning more between sessions, great!

If you are already busy and it’s overwhelming to think about adding anything in between sessions, don’t worry about it! This process is all about meeting you where you are in life. You and your therapist can maximize your sessions to get you to your goals without feeling like you have to complete homework assignments between sessions to be successful. The key is discussing what kind of support you want and making a plan with your therapist in line with that.

Ready to Start Therapy in Tacoma, WA?

If you’re thinking about therapy, don’t let doubts hold you back. Whether you’re interested in traditional counseling or specialized approaches like brainspotting therapy, finding the right therapist in Tacoma, WA can help you take the next step toward healing and growth.

I love working with women in Tacoma, WA to help them overcome people-pleasing and codependency, heal burnout, calm anxiety, and find peace again. Contact me today to schedule a free 15-minute phone consultation to see if we’d be a good fit to help you reach your goals.