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How does a typical therapy session look like?
Every therapist—and every therapy session—is unique. What unfolds in your session will be shaped by your experiences, your current needs, and the goals you’re working toward. That said, there are some common elements you can usually expect during the process. A typical therapy session usually begins with a gentle check-in. Your therapist may ask how you’ve been feeling and if you had any reflections or experiences related to the previous session’s discussion or any homework you may have done.You’ll also be invited to share how you’d like to use the session—whether you want to continue working on something from before or if there’s something new that feels more urgent or important to explore.The session unfolds based on your needs. It may involve a lot of talking and listening, with your therapist offering insights or guiding the conversation thoughtfully. Depending on the context, the therapist might introduce tools or techniques such as mindfulness exercises, role-plays, or other experiential methods to support your process.As the session comes to a close, the therapist may offer a brief summary of what was discussed, suggest reflections or activities to try before the next session, and schedule your next appointment.
How do I know I need counselling/psychotherapy?
There’s no "right" or "wrong" time to seek support. You don’t need to be in crisis or have a diagnosis to benefit from therapy. Many people come to therapy when life challenges affect their daily functioning, or simply because they want to understand themselves better, navigate a challenging life situation, or find a safe space to talk.That said, here are some signs that therapy might be helpful:You’re feeling emotionally overwhelmed or stuck- You may be struggling with stress, sadness, anxiety, anger, or a general sense of heaviness that doesn’t seem to go away. These feelings might be affecting your sleep, energy, motivation, or your ability to enjoy everyday life.Life feels harder than usual- If you're going through a big change — like a breakup, job loss, illness, relocation, or loss of a loved one — therapy can support you in processing your thoughts and emotions as you adjust. Sometimes it’s not just the event, but how it affects your sense of self and stability.You’re having difficulty in your relationships- You might be withdrawing from others, feeling disconnected, or struggling with frequent conflict. Therapy can help you understand relationship patterns, improve communication, and reconnect with others — and yourself — in healthier ways.Your usual ways of coping aren’t helping anymore- You may be finding it hard to manage your feelings, turning to unhelpful coping mechanisms (like food, substances, overworking, or avoiding), or feeling like things are spiraling despite your best efforts.You want to understand yourself better or grow- Therapy isn’t only for when things feel "wrong." Many people come to explore their identity, values, emotions, or past experiences — or simply to build resilience and live more authentically.You don’t need to wait for things to “get worse.” Counselling offers a safe, non-judgmental space where you can feel heard, understood, and supported — at your pace, and in your own way. If you're wondering whether therapy could help, that in itself may be a sign that it's worth exploring.
What happens in the first therapy session?
Think of it as a gentle introduction—an opportunity to get to know your therapist and start building a foundation for the work ahead.Your therapist will begin by explaining how therapy works, including confidentiality, the limits of the service, your rights and responsibilities, the cancellation policy, and what you can expect from the process. This is often called contracting.From there, you’ll be invited to share a bit about what brought you to therapy, what you’re hoping to get out of it, and whether there’s anything urgent you’d like to talk about right away. You don’t have to dive into everything at once—go at your own pace. There’s no pressure to share more than you feel ready for.It’s completely normal to feel a bit nervous or unsure before your first therapy session. And if you’re not sure what to say, that’s okay too. The easiest way to address it is simply by saying, “I don’t know what to say.” When you bring that into the room, your therapist is there with you — and together, you can explore what’s coming up and find a way forward from there. Your therapist may ask questions such as:
- What made you decide to seek therapy?
- Have you had therapy before?
- What are you hoping to change or understand better?
- What’s been going on in your life recently?
- How does therapy work?
- What approaches do you use?
- How often will we meet?
What happens in the free introductory consultation?
The introductory session is a space for you to meet with me and explore whether therapy feels like the right fit for you at this point in your life. Unlike a regular therapy session, this is more of a relaxed conversation where we can talk about what brings you here and what you might be hoping to get out of counselling.It’s also a chance for you to ask any questions you may have—about how therapy works, the approaches I use, how often we might meet, or anything else you're curious about. This session gives you the time and space to decide if you feel comfortable with me and if you'd like to begin working together. There’s no pressure to commit; it’s simply an opportunity to explore if therapy could support you with the challenges you’re facing.You can book a free introductory consultation here.
How do I book a session with you?
Booking a session is simple. You can choose any one of the following options:
- Fill out the contact form here
- Email me directly at swaroopcounselling@gmail.com
- Send a message on WhatsApp at +91 9712126320
How often do the sessions happen? How many sessions will I need?
There are no fixed rules for the frequency or number of sessions—it really depends on your needs and goals.Typically, sessions are held once a week. However, depending on what you're going through, they may be scheduled more frequently (twice a week) or less frequently (once in two weeks).Some people find clarity and support in 12–20 sessions, while others choose to continue for a longer period, especially when working through deeper emotional challenges. We'll work together to find a pace and duration that feels right for you.
Will the sessions be confidential?
Yes, therapy sessions are confidential. This means that what you share with your therapist stays between you and them. Confidentiality is a core part of the therapeutic relationship and helps create a safe, trusting space for you to speak freely.However, there are a few exceptions where confidentiality may be broken:
- If there is a serious risk of harm to yourself or others
- If there is disclosure of child abuse or other forms of violence
- If required by law or court order
Do I have to share everything in the first session?
No, you don’t have to share everything in the first session. You are in control of what you share and when you share it. One of therapy's core elements is trust — something that takes time to build. It’s an unfair and unrealistic expectation to completely trust someone you’ve just met, even if they are a professional. Therapists understand this, and they don’t expect you to open up fully right away.
The first session is typically focused on understanding what’s bringing you to therapy, learning a bit about your background, and discussing how you’d like to move forward. You can choose what you feel ready to talk about and what you’d rather hold off on for now. It’s okay to take your time. Many people feel unsure, nervous, or even overwhelmed in the beginning — that’s normal. You can start with whatever feels comfortable for you, and gradually open up at your own pace.
In fact, with all honesty, most therapists also feel just a little nervous when meeting a new client. You're both getting to know each other — and that mutual process takes time.
Therapy works best when it feels like a collaborative and safe space, and your therapist will support you without pressuring you to disclose more than you're ready for.
How do I find the right therapist?
The process of finding the right therapist can be taxing, and it’s okay if you don’t have all the answers at the start. Here are some helpful steps:1. Understand your needs — and it’s okay if they’re not clear yet- You may be dealing with something specific like anxiety, trauma, relationship issues, or a life transition. If you can identify your needs, try to match them with a therapist’s training, or experience in those areas. For example, someone trained in trauma-informed care might be better suited for working through past abuse. However, if your needs are unclear, that’s okay — therapy can also help you gain clarity over time. 2. Consider your budget- Therapy is an investment, so think about what you can realistically afford — weekly, bi-weekly, or monthly. There are therapists across a range of fee structures, and some may offer sliding scales or low-cost options. Explore NGOs, training institutes, and community-based services if affordability is a concern.3. Decide on online or offline therapy- Online therapy offers flexibility and access to a wider pool of therapists, especially if you live in a smaller town or have mobility/time constraints. In-person sessions can feel more grounded and personal for some people. Choose what suits your life and comfort.4. Ask around and do your research- You can start by asking trusted friends, family, doctors, or educators. Online directories and social media pages of therapists can also help you find options.5. Check the therapist’s background- Look at their education, training, certifications, and experience. In India, formal licensing systems are still developing, so it's important to understand their professional journey. Don’t hesitate to ask about their approach and areas of specialization.6. Reach out and see how you feel- Many therapists offer free or brief consultations. Use this time to ask questions and get a sense of how they communicate. Pay attention to whether you feel heard, respected, and understood.7. Give it a few sessions- The first few sessions are about building trust and understanding. Ask yourself: Do I feel safe? Seen? Understood? If not, it’s okay to bring this up with the therapist — many will welcome that kind of honest feedback.Remember, finding the right therapist is not always a straight path — and that’s okay. What matters most is that you feel safe, supported, and respected in the space.
What is your fees?
My current fee for a 50 minute session is:
- Rs. 1500 for individuals residing in India
- Rs. 3000 for individuals residing outside India
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