Therapy for Depression: What to Expect, When to Start, and How to Find the Right Therapist

What’s therapy really like—and when should you go?

In this milestone episode, Dr. Anita Sanz demystifies the therapy process for anyone considering mental health treatment. From how to know when it’s time to reach out, to what actually happens in a session, to finding the right therapist (yes, it’s okay to shop around), this episode is packed with practical advice and stigma-busting insight.

Whether you’re new to therapy or returning after a break, this candid conversation can help you approach the process with more confidence—and less fear. Therapy isn’t about being “crazy”—it’s about being proactive with your emotional health, just like you would with your physical health.

Primary Topics Covered:

• When to start therapy: proactive vs. reactive approaches
• Common signs it’s time to seek professional mental health support
• Reducing stigma and misconceptions about therapy
• How therapy compares to medical and legal help (metaphors that resonate)
• Why “not being able to function” isn’t a requirement to get help
• What actually happens in a therapy session (no couches required)
• How to find a therapist who fits your needs and personality
• What to say if you don’t know why you’re seeking therapy
• Addressing suicidal thoughts safely and honestly in therapy
• The role of therapy beyond the session (homework, behavioral change)

Timestamps:

00:00 Introduction and goals of the episode  
01:09 Comparing therapy to medical and vision care  
01:33 Why mental health stigma still holds people back  
02:11 What therapy actually is—and what it isn’t  
03:00 When to start therapy: don’t wait until crisis  
04:22 Going early leads to better outcomes  
05:25 How different generations view therapy  
06:47 Using legal and car repair metaphors to explain therapy  
07:09 “I’m not crazy”—debunking the most common myth  
08:35 Why mental illness is hard to see, and harder to validate  
09:50 Proactively seeking therapy before a known stressor  
10:52 Finding the right therapist: it’s okay to shop around  
12:38 Questions to ask during a free intro call  
13:36 What if you don’t know what’s wrong? That’s okay too  
14:58 Can you ask your therapist how they’ll talk to you? Yes  
15:39 When to switch therapists—and how to do it respectfully  
17:00 How long should therapy last? What does “done” look like?  
19:10 Addressing suicidal thoughts safely in therapy  
21:34 Therapy is one hour. Real change happens between sessions  
23:16 Listener question: feeling stuck in negative thought loops  
24:55 Therapy, plasticity, and building new brain patterns  
25:45 Closing thoughts and next steps  

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