Frequently Asked Questions

I am nervous my therapist will judge me or not understand my experiences, culture, or identities. What should I do?

That concern makes sense. Many people have had experiences where they felt dismissed, misunderstood, stereotyped, or pressured to explain parts of themselves that should have been met with care.

At Courageous Counseling, we strive to create a space where your identities, values, culture, relationships, and lived experiences are respected and not treated as separate from your mental health. You are welcome to share what feels important for your therapist to understand, including concerns about being judged or misunderstood. 

Our team includes therapists with diverse professional backgrounds and lived experiences. You do not have to feel ashamed of your background, the choices you have made, or the parts of your identity that have shaped your life. While no therapist will share every aspect of every client’s experience, some of the lived experiences represented across our team include:

• Being a first-generation college graduate

• Experiencing racism, microaggressions, and discrimination

• Healing from trauma that affected their sense of safety and trust

• Participating in EMDR therapy in their own healing journey

• Navigating prolonged periods of stress, uncertainty, or survival mode

• Being bullied during childhood

• Being queer

• Grieving a loss that others minimize or fail to recognize

• Navigating biracial identity development

• Experiencing a painful breakup or relationship loss

• Coping with a family member’s mental illness

• Feeling misunderstood, discouraged, or let down by previous experiences in therapy

• Returning to school later in life

• Learning and unlearning spiritual / religious beliefs

• Navigating difficult family dynamics and estrangement

We also understand that shared experience is only one part of feeling understood. Our therapists are committed to listening with curiosity, asking thoughtful questions, and not making assumptions about your story.

What if I get overwhelmed when talking about trauma or difficult experiences?

You do not have to share every detail of your story right away. Trauma work is not about forcing yourself to relive painful experiences before you are ready. Your therapist will work with you to build trust, identify coping tools, and better understand what helps you feel grounded before moving into more difficult material.

It is also normal to experience some discomfort when talking about experiences, emotions, or memories you have spent a long time avoiding, minimizing, or carrying alone. Growth does not always feel comfortable. At the same time, therapy should not leave you feeling emotionally flooded, shut down, or alone with what comes up.

You are always allowed to slow down, pause, or let your therapist know when you are feeling overwhelmed. Therapy should challenge you thoughtfully, but it should not leave you feeling emotionally flooded or alone with what comes up.

I am interested in EMDR, but I am scared. What should I know?

It is completely understandable to feel nervous about EMDR! You may have probably heard that it involves revisiting painful memories, but EMDR is not meant to push you into discussing or reliving trauma before you are prepared.

EMDR is a structured approach that helps the brain process distressing memories, beliefs, emotions, and body sensations that may still feel unresolved. Before beginning reprocessing, your therapist will help you understand the process, practice grounding skills, and determine whether EMDR is appropriate for your current needs. You remain in control throughout the process and can ask questions, take breaks, or decide to slow down at any time.

There are also a few common misunderstandings about EMDR:

• “EMDR is hypnosis.” EMDR is not hypnosis. You are awake, aware, and in control throughout the process. Your therapist will use bilateral stimulation — such as eye movements, alternating sounds, or tapping — to support the brain in processing distressing experiences. You will not be made to do or say anything you do not want to do. While hypnotherapy is an evidence-based therapeutic modality, we do not currently offer hypnotherapy because none of our clinicians are trained in it.

• “EMDR makes you feel better instantly.” Some people notice relief early in the process, while others experience a more gradual shift over time. EMDR can bring up emotions, physical sensations, or memories as your brain works through previously unresolved experiences. Healing is not always immediate or linear, and your therapist will help you prepare for and manage what comes up between sessions.

• “EMDR can be completed in one or two sessions.” EMDR is not a quick fix or a one-size-fits-all process. The number of sessions depends on your goals, the experiences you are addressing, your current stress level, and how much preparation feels necessary. Some clients may focus on one specific event, while others are working through repeated or long-term experiences that require more time and care. EMDR can take 6 to 12 sessions,  or longer depending on the type of trauma and your history.

Do I have to know what is “wrong” before I begin?

No. Many clients begin because they feel anxious, exhausted, stuck, disconnected, overly self-critical, or affected by experiences they have not fully made sense of yet. You do not need a diagnosis, a clear goal, or a complete timeline of your life to begin.

Your first sessions are a place to get curious about what has been weighing on you and what you would like to feel different. Together, you and your therapist will identify goals that feel realistic and important to you.

What if I have tried therapy before and it did not help?

A previous unhelpful experience can make it hard to trust the process again. Sometimes the concern was not “therapy” itself, but the fit, timing, approach, or level of safety in the therapeutic relationship. You deserve space to name what did not work before — whether you felt rushed, judged, unsupported, or like you were only being told to “think positive.”

We welcome that conversation. Knowing what you want more of, less of, or never want repeated can help us create a more intentional experience together.

Will therapy make me feel worse before I feel better?

There may be times when therapy brings up emotions, memories, or patterns that you have worked hard to avoid. This can feel uncomfortable, but it should be handled with care and at a pace that supports your well-being. Your therapist will check in about how you are feeling and work with you to make sure you have ways to care for yourself between sessions.

Progress is not always linear. Feeling emotional at times does not mean you are doing therapy “wrong,” and you do not have to manage difficult feelings alone.

My family or friends do not understand or support therapy. Should I still give it a try?

Yes. Many people are navigating family, cultural, faith, or community messages that make seeking support feel complicated. You should not have to choose between honoring where you come from and making room for your own healing.

Therapy can be a space to explore boundaries, family expectations, grief, loyalty, identity, and the patterns you want to carry forward or with compassion and honesty.

Therapy is confidential, meaning your therapist cannot tell others about your sessions unless you give written permission. The limited legal and safety-related exceptions to confidentiality are explained in the consent forms you will read and sign before your first session. You can also review or discuss any questions about confidentiality directly with your therapist.

If you do not have access to a private, confidential space for virtual sessions, in-person appointments may be available at our Decatur office. Please check with your specific therapist about their in-person availability, including appointment days and times.

What if my therapist and I are not a good fit?

A strong therapeutic relationship matters. You should feel emotionally safe enough to be honest, ask questions, and share feedback over time. That does not mean every session will feel easy, but it does mean you should feel respected, heard, and supported.

If something does not feel right, we encourage you to bring it up with your therapist if you feel comfortable. Sometimes a conversation can strengthen the relationship and create more room for your needs and preferences. If the fit still does not feel right, we can help explore whether another clinician on our team or a referral outside of our practice may be a better match.