If you’ve ever thought about having therapy but decided not to go ahead, you’re far from alone. Many people feel curious about the idea of talking to a therapist, but something stops them from taking that first step.

Here are some common reasons people hold back – and a little bit of reflection on each one.

Fear of being judged
It’s natural to worry about how you might be seen if you open up about your thoughts, feelings, or past experiences. In person-centred therapy, the aim is not to judge but to understand – to create a space where you feel safe to be yourself, however that looks.

Not knowing what to expect
Therapy can feel like a mystery if you’ve never been before. Will you have to talk about your childhood? Will you have to lie on a couch? (For most modern therapy, the answer to both is no.) Every therapist works slightly differently, but you’re allowed to ask questions about how sessions might go before you commit.

Cost and accessibility
Therapy can be expensive, and not everyone has access to affordable options. Some therapists offer reduced-fee sessions, student counsellors sometimes work at lower rates, and there are charities that provide free or low-cost support. If cost is a barrier, it’s worth asking what’s available locally.

Time commitment
Fitting therapy into an already full week can feel overwhelming. Some people choose weekly sessions, others go fortnightly or occasionally. It’s okay to find a rhythm that works for you and your life.

Stigma
In some communities or families, therapy is still misunderstood or stigmatised. That can make it harder to seek support, even if you want to. It’s worth remembering that therapy is not about being “broken” – it’s about giving yourself the space to reflect, grow, and understand yourself better.

Fear of what might come up
It’s understandable to worry that opening up certain memories or feelings could feel too much. A good therapist will move at your pace, and you won’t be forced to talk about anything you’re not ready for.

Doubts about whether it will help
If you’ve tried therapy before and it wasn’t right for you, or you’ve heard mixed reviews, it’s natural to wonder whether it’s worth it. Sometimes the right kind of therapy or the right therapist makes all the difference – but it’s also okay to decide it’s not for you right now.

Belief you “should” cope alone
Many of us grow up believing that needing help is a weakness, or that we should be able to handle everything ourselves. In reality, talking things through can be a sign of strength – but it’s also your choice whether or not to take that step.

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Starting therapy can be a big decision, and it’s not one you have to make immediately. If now isn’t the right time, there’s no need to force yourself. Therapy will still be there when you’re ready – and that readiness is something only you can decide.