Starting therapy can feel hard to explain.
Sometimes there is a clear reason. A loss. A breakup. Burnout. A period of anxiety that has become impossible to ignore.
Other times, the feeling is more subtle. Life may look fine from the outside, but something internally feels off. You may feel stuck, disconnected, overwhelmed, or simply no longer at ease in your own life.
For therapist Brooke Pomerantz, that in between space matters. It is often where the most meaningful work begins.
A licensed clinical social worker who has been in private practice since 2007, Brooke works with adults and young adults in Oakland and via telehealth. Many of the people she supports are highly capable, thoughtful, and outwardly successful, yet privately struggling with anxiety, perfectionism, burnout, or a deeper sense of dissatisfaction they cannot quite name.
What stands out most in Brooke’s approach is not just what she helps clients work through, but how she meets them there. Her philosophy is grounded in curiosity, patience, and the belief that every person deserves to be understood as an individual, not reduced to a category or rushed into change before they are ready.
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Video Interview: Watch the Conversation with Brooke PomerantzHear Brooke discuss starting therapy, feeling safe with a therapist, and finding the right fit. |
Why starting therapy can feel so hard
For people starting therapy for the first time, I acknowledge that the experience can feel vulnerable and anxiety-inducing. That anxiety, she says, is not a sign that something is going wrong. It is often part of the process. A competent therapist can recognize this vulnerability and adjust the pace of treatment at a pace that works best for their client. This is why the initial sessions are a huge opportunity for both the individual and the therapist to assess if they are a good match and whether the individual has an agency in the process.
What to do if you feel anxious about therapy
It’s simple. Name the feeling. Saying “I feel anxious being here” can lead to a much deeper and sincere conversation. It gives both therapist and client somewhere real to begin. Instead of trying to arrive with everything figured out, a person can start from what is true in the moment. It also gives them a chance to notice if they feel safe, understood, and ready to share their experiences in a particular setup with the therapist in question.
A gentle first sentenceIf starting feels awkward, a simple sentence like “I feel anxious being here” can be enough to open the door. |
Can therapy help even if nothing feels wrong?
Yes. Therapy does not only belong to moments of crisis or chaos. It can also be a place to think more deeply about your life, understand your patterns, strengthen your relationships, and develop a more connected relationship with yourself. Even when someone says they are “fine,” there is often something underneath that is asking to be explored.
That idea makes therapy feel less like an emergency response and more like a meaningful form of self-reflection. It becomes a space to pause, take stock, and ask harder questions about how you are living and what you may need next.
What makes your practice unique, and how do you know if you’re a good fit for a client?
It is about being intentional about not getting ahead of the person in front of you. As therapists, we need to understand each person in the context of their own life, strengths, challenges, and readiness for change. That means honoring where someone is, instead of pushing them toward where they “should” be.
This way of working can be especially supportive for people who are used to pressuring themselves. Like many of my clients who are high functioning and driven. They may look successful on the outside while internally feeling exhausted, unhappy, perfectionistic, or chronically disconnected from their own needs. I also work with young adults who are having trouble launching into adulthood, perhaps having had setbacks like a mental health crisis, and need support navigating the transition.
How to cope when life feels emotionally overwhelming
When life feels overwhelming, it can help to slow everything down and focus on getting through one moment or one hour at a time. Reducing the size of the problem can make it feel more survivable. And when depression or hopelessness makes action feel nearly impossible, even a very small step can matter. A walk. A phone call. Any small movement or action can combat the tendency to retreat and feel paralyzed.
There is something deeply humane about that advice. It does not romanticize healing or pretends that change is easy. It simply offers a gentler entry point.
How to find the right therapist for your needs
Finding a therapist is rarely a one size fits all process. It is highly individual. People may begin by exploring therapist directories, asking for referrals from their community, or looking for someone with a shared background or area of expertise. What matters most is finding someone with whom you feel safe and someone you believe can understand you and help with the areas where you feel stuck.
A simple way to begin is:
1. Read a few therapist profiles carefullyNotice how therapists describe their approach, specialties, and the kinds of clients they work with. |
2. Look for what feels alignedShared identity, expertise, communication style, or lived experience may all play a role in helping you feel understood. |
3. Take the next step to assess fitA consultation or follow up call can help you decide whether the connection feels right. |
This is one reason directories like GoodTherapy can be a helpful place to start. They make it easier to explore therapist profiles, understand different approaches, and find a therapist whose style feels aligned with what you need.
For therapists, it is also a reminder that a thoughtful profile matters. The clearer you are about your approach and who you help, the easier it is for the right clients to find and connect with you.
The right support can change everything
Brooke Pomerantz’s approach reminds us that therapy is not about having everything figured out before you begin. It is about making sense of your feelings and things that are weighing you down and channeling it into an effort to find a space where you can be honest and feel safe. Her reflections offer something deeply reassuring that growth can happen at your own pace, that support can be valuable even before a crisis, and that the right therapeutic relationship can help you move through life with greater clarity and self-awareness.
If Brooke’s words resonated with you, take a moment to explore her GoodTherapy profile and learn more about her approach. If you are still looking for the right fit, browse GoodTherapy’s therapist directory to find a provider whose style, perspective, and approach align with your needs.
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Ready to find the right therapist?Explore GoodTherapy’s directory of vetted professionals and find someone whose approach aligns with your needs. |
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What makes therapy work isn’t always what people expect. It’s not the credentials on the wall or even the specific modality a therapist uses. Linda Baker, PsyD, MA is a Denver-based licensed clinical psychologist and GoodTherapy member, has spent her career helping people find what they need: a therapeutic space where they feel genuinely safe, seen, and understood.
With a background that spans men’s correctional facilities, international disaster psychology, and trauma-informed care, Dr. Baker brings a rich and unexpected depth to her practice. Today, she works primarily with men using a hybrid of Internal Family Systems (IFS) and Cognitive Behavioral Therapy (CBT), a combination she developed over years.
We sat down with Dr. Baker to talk about what first-timers should know before walking into therapy, how she creates emotional safety for her clients, and the one mindset shift she shares with almost everyone she works with.
Read More: Take Our Quiz to Start Your Healing Journey
 LIVE INTERVIEW: Watch the Conversation with LINDA BAKER
Q&A with Linda Baker
Q: What should someone know before their very first therapy session?
Linda:
If you look statistically and you look at the research around positive therapy outcomes, the number one indicator of positive therapy outcomes is about goodness of fit. It doesn’t matter if somebody’s CBT trained, it doesn’t matter if they’re ACT trained, it doesn’t matter their modality. What really matters is how comfortable you feel with that person, if you feel like you could feel safe, if you feel heard…The more honest and authentic you can be, obviously, the better the therapy process is going to go.
If you meet with somebody and it doesn’t feel like a good fit, it’s totally okay to move on. There are so many different kinds of clinicians out there and there’s absolutely an opportunity to find somebody that you just feel safe and seen and heard with…
It’s sort of like dating. You’re allowed to go and meet and see how it feels and maybe give somebody a second shot if you’re sort of curious. And if it’s just not right, it’s not right.
Q: What if you know something feels off, but you can’t explain what it is?
Linda:
I think that’s sort of the whole purpose of therapy, actually. People [often]…notice a behavior…a feeling,…a mood shift,…[or] something sort of internally. And it’s actually really common for people to not know exactly what’s going on for them, especially when so many of our root issues come from historical experiences. It’s really hard to name that when we grow up and become adults.
[Therapy] gently brings that internal struggle to the surface and gives a voice to it. So then people can really understand what’s happening for them, and then they know what to do about it. That’s the good news about therapy, right? We can see what the issue is, we can name it, and then there’s a plan. There’s hope that can come from it.
It could be something really mild — I just feel really off and I don’t know why, or my energy or my motivation has really shifted, or my sleep is off, or I’ve been really moody with my partner….And that’s kind of the whole point of therapy: we sort of translate that for folks.
Q: Why does it matter to find a therapist who truly gets you?
Linda:
You have to feel really safe. I don’t mean just physically safe, but you have to feel emotionally safe with the provider you’re working with because this experience is so intrinsically vulnerable and it’s so intimate.
I have sort of a recipe for safety. For me, safety is consistency, predictability, and reliability. If a clinician shows up in those ways, then oftentimes what that does to the client’s nervous system is it helps them take a nice deep breath. So for me, whoever the client is, hopefully that therapist has expertise in working with all sorts of people. And regardless of their demographic or their background, what’s important for a clinician is to make sure that you’re providing that super safe, consistent, reliable, predictable space so the client can explore whatever those deep vulnerabilities are for them.
Q: How do you create emotional safety for your clients?
Linda:
I think a big one for me is showing up authentically…It’s so important to be really mindful and attuned to yourself coming into sessions. So if that means meditating, if that means going outside, if that means a hot bath, tea — whatever the thing is to ground you. To me, that’s so important. So you can show up and really be present and have an internal openness with clients…even clients virtually can sense when you’ve got space and room for them.
It’s hard because there’s so many things going on in the world and life is hard. But to me, it’s crucial for therapists to make sure that they’ve got internal room so they can provide it for the client. So then we’ve got this space we’ve co-created where we both can explore and make sense of things.
Q: How would you describe your approach to therapy?
Linda:
I’m classically CBT trained. That was kind of the approach when I was in school. I’ve since shifted into Internal Family Systems. [For] Internal Family Systems…I conceptualize all of us like we’re a bus and we’ve got all these different parts of us riding on the bus. Depending on the environment, a part of us will hop up and grab the wheel. Sometimes that’s really beautiful because it’ll drive us into prosperity [and] we make good choices. Sometimes the part is pretty problematic and drives us into a ditch…
We’re not…making people feel more ashamed around whatever the issue is that they’re having. It’s about approaching a part with genuine curiosity, understanding, compassion, and acceptance. That feels really important to me.
In terms of what makes me different as a clinician… I went through school wanting to work with women…[But] I kept getting shuffled into working with men, [including] men’s prisons, men’s jail, halfway houses, those sorts of things. And now…over half my practice is working with men. I get to use my deeply feminist intentions and background to help men behave differently in their relationships. It’s sort of an inadvertent way of helping the population I was really focused on originally, by helping the demographic that has a lot of interaction and impact on them.
I was also the second ever graduating class from the University of Denver’s International Disaster Psychology program, so I’m very deeply trained in trauma [and] working with refugees, asylum seekers, high-intensity circumstances. I would strongly recommend people to have a really good foundation around trauma because it’s so pervasive and it really shows up with whoever you’re working with.
Q: What’s one mindset shift that helps people start feeling better?
Linda:
One thing I say to clients constantly is: it’s not a problem unless it’s a problem. Clients will come to me and [their beliefs are] based off of our culture, based off of these pressures, or based off of what they grew up believing.
And it’s so interesting when you really get into clinical work with most clients: a lot of times things are not what they seem. Sometimes the concept or the value that they’re bouncing off of isn’t actually their own. It was something that was ingrained in them via culture, via family of origin, or their own history…I say to folks all the time: maybe this isn’t as bad as you think it is, and maybe it’s not actually a problem in terms of aligning with your own values and what matters for you.
Q: Is there any other advice or thoughts you want to share for clients or clinicians?
Linda:
Something I would recommend to therapists…is finding your own voice around what makes the most sense to you because then it’ll make the most sense to clients.
[Also,] check in with your clients. There’s this idea of trying to get it right all the time, and I think in this field there’s a good amount of perfectionism. It’s so important to ask clients Is this going well for you? Is it not going well for you? What feels good? What doesn’t feel good?
I’d strongly encourage clients: all you have to do when you come to therapy is show up and be yourself. That sounds really simple, but in a lot of circumstances, it’s so hard because it does feel so exposing and vulnerable. So I just really encourage people to take the leap and just see how it goes…Trust your gut, trust your insights, and then go from there.
You don’t have to wait until it gets so bad that you don’t know what to do next or you feel incapacitated. Therapy is a luxury…we get to have this experience, we get to have these opportunities…If you have access, take advantage of it. There are people out there that are good at helping, that are interested in helping. And you don’t have to suffer alone.
The First Step Means Taking a Leap of Faith
Linda Baker’s journey — from disaster psychology and correctional facilities to a thriving private practice — proves that the most meaningful work often finds us in unexpected ways. Whether you’re a first-time therapy-seeker trying to quiet that sense that something is off, or a clinician looking to refine your own approach, Dr. Baker’s insights offer something rare: clinical wisdom delivered without pretense, and a genuine belief that the right support can change everything.
If her words resonated with you, we encourage you to take that next step. Browse GoodTherapy’s therapist directory to find a provider who feels like the right fit that creates a consistent, safe space for you to grow.
Read More: Ready to Find Your Therapist?
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Starting therapy can feel overwhelming, especially when you’re not quite sure what to expect or where to begin. For Anna Aslanian, a licensed therapist at GoodTherapy, helping clients navigate that uncertainty is at the heart of her practice. With extensive training in evidence-based modalities including Gottman Method couples therapy, Emotionally Focused Therapy (EFT), and attachment-focused EMDR, Anna brings both expertise and compassion to her work with adults seeking support for anxiety, depression, relationship challenges, and trauma.
In this Member Spotlight, Anna shares valuable insights on what makes therapy successful, from finding the right therapeutic fit to understanding that you don’t need to have all the answers before you start. Whether you’re considering therapy for the first time or looking to deepen your understanding of the process, her perspective offers reassurance that healing is possible when you find a therapist who truly gets you.
Read More:
Take Our Quiz to Start Your Healing Journey
LIVE INTERVIEW: Watch the Conversation with Anna Aslanian
Q&A with Anna Aslanian
Q: For those who have never been to therapy, what should they know about starting their first session?
Anna:
I think it can be nerve-wracking to start therapy, and a lot of people have different ideas of what therapy is… It’s very different. If you’re looking for a therapist and it’s your first time, I have two tips that I think would make this successful.
Number one, look for someone who is specializing in what you’re looking for. So if you’re looking for therapy for, let’s say, depression, or you’re looking for couples therapy, or for your anxiety, or you’re trying to heal from childhood trauma, then look for that specific therapist who…mentions that they work with that specialty.
Don’t shy away from asking questions in terms of their experience, [including] what trainings they have.
Number two is your comfort level. I think therapy is different in that it’s very relational. So if you’re not clicking or connecting, or this person is not really making you feel safe to really be yourself and share, you might need a different fit. It doesn’t mean that a therapist is bad or you’re not doing a good job. It’s just really about connecting with one human being.
Just be as open as you can. Most of us therapists have heard all sorts of things. So there is nothing you can tell me that I will be shocked [to hear]. The more open you are and more you share, the better I can help you.
Q: How can therapy help someone gain clarity if they feel like something is off with themself?
Anna:
It’s not your job to do detective work to figure out what’s happening…The best thing to do is just be honest with the therapist, and you can just share what you know…I have these thoughts, I have these feelings, I have these body sensations. Based on that, your therapist should be trained enough to ask follow-up questions to narrow down what is happening and give you insight and psychoeducation so you can connect the dots.
So don’t feel like it’s your job to know the whole thing…Your therapist is there to really guide you and figure out why you’re feeling, what you’re feeling, what it ties to, and what tools you need to move past that.
Q: Why is it so important for people to find therapists who truly understand them, their background, or their identity?
Anna:
If you don’t feel safe with another person in the room, emotionally safe, it’s hard to open up and to share your deepest wounds and your thoughts. [Maybe] we’ve never shared that with somebody else before, or there is shame associated with what we’re going to share.
It’s really about the connection with the therapist and [if] you feel comfortable. You can also [tell] the therapist, “Hey, this is what would make me feel more comfortable,” just so that they can help you the best they can. But even then, sometimes you may feel like we’re not clicking, and that’s okay. There are so many therapists out there.
This is why so many therapists, including myself, provide free phone consultations before meeting. So that way you can have that 15-20 minute conversation on the phone…[and discuss] what you want to work on and see what they say. And if that really feels like, I’m excited to start this journey with this therapist and I feel comfortable, or it just feels like, I’m uneasy about this, then just follow your intuition on that.
Q: What makes your practice unique, and how do you know if you’re a good fit for a client?
Anna:
So with adults, it’s kind of two branches: couples and individual therapy. For couples, I have done many additional trainings on top of just getting your degree. For example, I’m certified in Gottman Method couples therapy, and that’s all research-based…So I’m not just listening to their problems and being a witness to it. I’m giving them research-based tools.
But I’m also trained in Emotionally Focused Couples Therapy, which is all about the attachment styles and how you relate to another human being. And that really stems from childhood stuff. So I can really bring that into my work when people feel stuck and know how to get them out of that.
Within these years that I’ve been practicing, I’ve had a lot of both work experience as well as additional trainings to work with subcategories of couples therapy. So it’s not just a general approach. You have couples who come in when there is infidelity…or couples who are new parents…or premarital counseling, [or] addiction and couples therapy. All of those factors really change the dynamic and what interventions will be helpful.
For individual therapy,…I’ve worked in different populations, in different clinics, in different settings, …as well as had many certifications that really continue this growth as a therapist. I think that’s very important. We don’t just get our degrees and say that’s it or do an online course and that’s it. It’s…the schooling, the additional trainings, the practice in different settings to know how to actually utilize that in real-life situations.
I am certified in attachment-focused EMDR, as well as the traditional protocol of EMDR. I’m trained in polyvagal theory, which is all about nervous system regulating, in ACT, which is acceptance commitment therapy that’s super helpful for anxiety or just life transitions…Because I’m trained in all these different modalities, but also have the work experience and years of doing the actual work with clients, I can tailor that to what the client needs.
Q: Why is it important for therapists to have varied certifications, experiences, and educational backgrounds?
Anna:
If you’re only trained in one modality or you’re just generally trained, there are only a handful of techniques you might know how to do. That’s why it’s important to go to a specialist, or as a therapist, it’s important to continue your growth, because not every person heals and learns or unlearns the same way. There are different methods that work for different people, and one isn’t better than the other.
You need to have a really rich toolkit as a therapist to know, Okay, this client is processing things like this, so this approach is going to be better for them, instead of trying to fit them into the way you think.
Q: What’s one tip or mindset shift that you can share that helps people start feeling better?
Anna:
Get curious and compassionate about what’s happening instead of judgmental or solution-focused. Sometimes we can be very solution-focused, which isn’t a bad thing in itself. We have a problem, we want to fix it…But there may be a lot of judgment with that too, and pressure to change…
We [should be] compassionate with ourselves…[and] kind to ourselves the way we would be kind towards someone we love that’s going through a hard time. That’s number one. That would help you have less of that judgment and negativity around what you’re experiencing…
Whether you’re experiencing anxiety, depression, you’re stressed, or you’re feeling feelings that you think are shameful, the first thing that you can do is just allow all of that to be present in a room with you and know that it’s human and it’s normal. So you can be kind towards that aspect of yourself struggling, and then get curious: Where can I get my answers? Who can help me here? What do I need right now to take care of myself? I think those are the two fundamentals that will help you in this process of healing.
Finding Your Path Forward
Anna’s approach to therapy reminds us that seeking help doesn’t mean you need to have everything figured out. In fact, uncertainty is often what brings us to therapy in the first place. Whether you’re navigating relationship challenges, processing past trauma, or simply feeling like something is off, the right therapeutic relationship can provide the safety and tools you need to move forward.
If you’re ready to take that first step, look for a therapist with expertise in your specific concerns, trust your gut about whether you feel comfortable, and remember that it’s okay to ask questions during a consultation. Therapy is a collaborative process, and finding a therapist who understands your unique needs can make all the difference.
To learn more about Anna Aslanian’s approach and see if she might be the right fit for you, visit her profile on GoodTherapy. If you’re interested in exploring more about the therapy process, check out GoodTherapy’s resources on how to find a therapist, what to expect in your first therapy session, and tips for getting the most out of therapy.
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