What to Expect from Anxiety Therapy in Portland: Your First Sessions and Beyond

What to expect from Anxiety Therapy in Portland

If you’re considering anxiety therapy in Portland, you might be feeling a mix of hope and uncertainty. You know you want support, but with so many types of therapies and providers available, figuring out what to expect (and how to find the right therapist) can feel overwhelming. Portland has a rich mental health community, offering everything from traditional talk therapy to mindfulness-based approaches, and while that variety is great, it can also lead to decision paralysis when searching for anxiety therapy in Portland.

The good news is that anxiety therapy is not about fixing you, it’s about supporting you. Whether your anxiety is a daily struggle or something that flares up in certain situations, therapy provides a space to explore what’s going on beneath the surface and develop strategies to navigate life with greater ease. Let’s take a look at what to expect when starting anxiety therapy in Portland and how to find the right fit for your needs.

What Happens in the First Therapy Session?

Your first session is all about getting to know your therapist, and just as importantly, letting them get to know you. Many people worry that they’ll have to share everything right away, but the process moves at your pace. Your therapist will likely ask about what brings you to therapy, your experiences with anxiety, and any specific goals you have. If you’re not sure what you need, that’s okay too, your therapist is there to help you clarify goals.

The first session is also a chance to see if the therapist feels like a good fit for you. Therapy works best when you feel comfortable and understood, so pay attention to how you feel in the conversation. Do you feel heard? Does their approach resonate with you? It’s okay to ask questions about their methods and how they typically work with clients experiencing anxiety.

How Do Therapists Help with Anxiety?

There’s no one-size-fits-all method for treating anxiety, most therapists use approaches designed to help you better understand and relate to your anxious thoughts and feelings. Some common methods used in anxiety therapy in Portland include:

• Mindfulness-Based Therapy: Teaches present-moment awareness to help reduce overthinking and increase emotional regulation. Mindful self-compassion in therapy can help to encourage a kinder, less judgmental relationship with yourself when facing anxiety.

• Internal Family Systems (IFS): Helps explore different "parts" of yourself that may be driving anxious thoughts or behaviors.

• Cognitive Behavioral Therapy (CBT): Focuses on identifying and shifting unhelpful thought patterns that contribute to anxiety.

Therapists tailor their approach based on your unique needs, and many blend multiple modalities to create a treatment plan that works best for you in anxiety therapy in Portland.

How Often Will I Need Therapy?

Consistency is key in therapy, especially when working with anxiety. Many therapists recommend starting with weekly sessions to build momentum and provide steady support. Over time, depending on your progress and goals, sessions may become less frequent. Some clients benefit from short-term therapy focused on specific concerns, while others find that long-term therapy helps them create lasting change.

If you’re unsure about the commitment, many therapists offer a free consultation where you can bring up any questions and discuss them together.

How Do I Choose the Right Therapist?

Portland has no shortage of therapists. Here are a few steps to help narrow your search:

• Look for therapists who specialize in anxiety therapy.

• Consider their approach. Do you prefer structured, solution-focused methods like CBT, or do mindfulness and self-compassion feel more aligned with your needs?

• Check for LGBTQ+-affirming care if that’s important to you. Portland has many therapists who specialize in working with LGBTQ+ individuals, so if identity-related stress is part of your experience, finding a therapist with this expertise can be valuable.

• Schedule a free consultation. This is one of the best ways to get a feel for whether a therapist’s style is a good fit. The consultation also provides an opportunity to ask questions about the therapist’s fees and whether you would be paying out-of-pocket or going through an insurance plan.

Can LGBTQ+ Clients Find Affirming Therapy in Portland?

Yes, and many therapists in Portland are committed to providing affirming spaces for LGBTQ+ individuals. If you’re looking for a therapist who understands the unique ways anxiety can intersect with identity, search for therapists who explicitly mention LGBTQ+ experience in their bios. Feeling safe and understood in therapy is essential, and finding an affirming provider can make a significant difference in your experience.

What Does Progress Look Like in Anxiety Therapy?

Progress in therapy isn’t always linear. Some sessions may feel like breakthroughs, while others may feel slower, but both are part of the process. Over time, you may notice:

• Less overwhelm in situations that used to trigger anxiety.

• A shift in how you talk to yourself when anxious thoughts arise.

• More confidence in navigating uncertainty and stress.

• A greater ability to self-soothe and practice self-compassion.

Therapy helps you build a different relationship with anxiety; one where you feel more in control and less consumed by worry.

Reflection Question: What would it feel like to experience anxiety without letting it define you?

Eric Goodwin, Anxiety Therapist in Portland and Licensed Professional Counselor

Beginning anxiety therapy in Portland can feel like a big step, but it’s also an opportunity to cultivate greater self-awareness and emotional resilience. The right therapist can help you develop practices to navigate anxiety with greater ease, whether through mindfulness, self-compassion, or evidence-based strategies.

As a therapist specializing in mindfulness-based, LGBTQ+-affirming anxiety therapy, I create a space where you can explore your experiences with care and understanding. Whether you’re new to therapy or looking for a better fit, I’d love to help.

If you're curious about how therapy can help, let's start with a conversation. I offer a free 15-minute consultation—whether you prefer in-person in Portland or online from anywhere in Oregon. Let’s connect and see how anxiety therapy can support you.