What to expect from therapy

Starting therapy is a significant step, and it is completely natural to wonder what the process will look like. At Āta Therapy, we work together collaboratively, holistically, and at a pace that feels comfortable and appropriate for you.

Taking time to understand your individual experiences, needs, and goals, so that our work is tailored to what matters most to you. There is never any pressure, you remain actively involved in decisions about what we explore and how we work together.

Every session is guided by mutual respect, honesty, compassion, and care, with the aim of creating a safe and supportive space where meaningful progress can take place.

Your journey through the therapeutic process

Therapy is not about following a rigid programme; it is a supportive space designed around you and your everyday life. Here is an overview of what happens during our sessions and how we work together towards meaningful change.

What happens during our very first session?

It’s completely natural to feel nervous before a first session, especially if you’re unsure how much you’ll want to share. There’s no pressure to disclose anything before you feel ready. Our first session is a gentle, unhurried conversation where you stay in control of what you choose to talk about. When you feel comfortable, we’ll take a practical, holistic look at your day‑to‑day experience, things like routines, sleep, energy, and the challenges you’re facing. This helps us build a clear, compassionate understanding of what’s happening for you and what may be contributing to how you’re feeling right now.

Will I leave the first session with a plan?

Yes you will leave with a plan. My aim is for your session to feel supported and grounded. Together, we’ll identify a realistic next step that feels achievable for you, so you finish the session with more clarity and a practical way to begin moving forward.

How do we work together over time?

Therapy is a collaborative process, and we work together at a pace that feels safe and manageable for you. We begin by exploring what you’re experiencing, what you’d like to change, and what matters most in your life.

The work is flexible, some sessions may feel practical and skills‑focused, while others may be more reflective, depending on what you need at the time.

Over time, we regularly check in on how you’re doing and adjust the approach so it stays relevant to your goals, building confidence and momentum as we go.

How are approaches like EMDR, ACT, and DBT skills used?

As therapy progresses, we may draw on sensory modulation, somatic or narrative approaches, as well as interventions like EMDR, ACT, or DBT Skills, depending on your needs and goals.

EMDR can help you process distressing experiences so they feel less overwhelming. ACT supports you to relate differently to difficult thoughts and feelings and move toward what truly matters to you. DBT Skills offer practical tools for managing intense emotions and building stability.

These approaches can be woven together in a flexible, integrated way to support the best outcomes for you.

“Is what I’m experiencing ‘enough’ to seek support?”

It’s very common to wonder whether what you’re experiencing is “enough” to seek support, or to feel unsure about what to say or where to begin.

There’s no threshold you need to meet before reaching out. If something is affecting your wellbeing, peace of mind, relationships, or day‑to‑day functioning, it’s worth exploring. You don’t need to wait until things feel overwhelming.

Reaching out earlier can be a proactive step toward understanding what’s happening, developing helpful strategies, and supporting your overall wellbeing.

What if I do not know where to start or feel nervous?

It’s completely normal not to know where to start or to feel nervous about beginning therapy. There’s no “right” way to begin, and you don’t need to arrive with a plan or a clear story.

Many people feel apprehensive about discussing difficult experiences or are unsure what therapy will involve.

My role is to offer a safe, respectful, and non‑judgemental space where we can make sense of what you’re experiencing together. I’ll help guide the conversation at a pace that feels comfortable, supporting you to find your footing and begin the work in a way that feels manageable for you.

Who guides the pace of therapy?

You remain in control of the pace of therapy. We move gently and steadily, adjusting as needed so the work feels safe, manageable, and aligned with what you’re ready for at each stage.

You’re never expected to follow a set formula, we work side by side to understand what supports you, build on your progress, and strengthen your ongoing wellbeing.

How do I know if this is the right fit for me?

Finding the right therapeutic fit is important. You might get a sense of this by how comfortable you feel, how well the approach aligns with your needs, and whether the space feels supportive and respectful.

You’re welcome to reach out with any questions, together we can explore whether this feels like the right place for you.

Begin your journey at your own pace

If you feel ready to take the next step, simply get in touch to arrange an initial consultation. You can reach out by email at rachael@ata-therapy.co.nz or by phone on 027 477 1737 to enquire about availability. You do not need to prepare anything in advance or have everything worked out before reaching out. We can start where you are and take it from there.

Currently all sessions are online on a secure platform.