Thinking About Therapy for the First Time? You’re Not Alone.
As Carl Rogers once said, “The curious paradox is that when I accept myself just as I am, then I can change.” Starting therapy can feel scary, but it's also one of the most powerful things you can do for yourself.
At Eastern Shore Counseling in Portland, Maine, we walk alongside people just like you—those feeling stuck, anxious, overwhelmed, or unsure where to begin. Whether you’re navigating a life change or just feeling "off," we’re here to help you take that first step.
Key Takeaways
Learn what to expect in your first therapy session.
Explore how to choose a therapist who fits your needs.
Get practical tips to make therapy work for you.
Understand the types of therapy available in Portland, ME.
Meet a trusted local therapist who can support your journey.
Why Mental Health Support Matters in Portland, Maine
Mental health concerns are common in our local community. People here in Portland often seek support for:
Anxiety and overthinking
Postpartum depression and life transitions
Low self-esteem and self-worth
Relationship stress and burnout
Thanks to growing mental health awareness in New England, finding support is more accessible than ever. And with practices like Eastern Shore Counseling offering individualized, holistic therapy, you don’t have to face these struggles alone.
Starting Therapy in Portland: What You Need to Know
How Do You Know It’s Time to Start Therapy?
You might notice signs like persistent anxiety, feeling disconnected, or having trouble in relationships. You might just feel “off” and unsure why. Therapy is for anyone who wants to feel more grounded, more connected, and more themselves.
Common Barriers to Beginning Therapy
Many people hesitate due to stigma or financial concerns. But therapy is no longer taboo—it’s a brave and empowering choice. At Eastern Shore Counseling, we offer a free consultation so you can explore your options without pressure.
What to Expect in Your First Therapy Session
Walking into your first session can feel nerve-wracking, but it’s designed to be a safe, collaborative space.
Step 1: The Initial Assessment
You’ll chat with your therapist about what’s been going on, what you’re hoping for, and any mental health history. This helps your therapist get to know you and begin building a personalized plan.
Step 2: Goal-Setting
Together, you’ll set clear, manageable goals that align with your needs. These could be emotional (like learning to self-regulate), relational (like improving communication), or practical (like reducing anxiety symptoms).
Step 3: Building the Relationship
Therapy is most effective when you feel safe and understood. Your therapist will move at your pace and make sure you feel empowered in the process.
Types of Therapy Offered in Portland, ME
At Eastern Shore Counseling, we offer several types of therapy to match your needs:
45-50 min Individual Therapy for anxiety, low self-worth, stress, and life transitions,
45–80 min Couples Counseling for improving communication, connection, or navigating conflict,
45–50 min Anxiety Treatment incorporating CBT, mindfulness, and somatic tools
45–50 min sessions for Postpartum Depression tailored to new moms and emotional overwhelm.
We also specialize in holistic and trauma-informed care, which means we see you as a whole person—not just a list of symptoms.
Meet One of Our Therapists: Amy Fort, LCPC
If you’re new to therapy and struggling with anxiety, burnout, or postpartum overwhelm, Amy Fort is a great fit. She specializes in helping first-time clients feel safe, seen, and understood.
Amy brings warmth, compassion, and over a decade of experience supporting clients who feel stuck, overstimulated, or unsure where to begin. Whether you’re navigating a big life change or a quiet inner struggle, Amy will help you feel supported from day one.
How to Choose the Right Therapist in Portland, ME
Finding the right therapist is a key part of the process. Here's how to make sure you’re matched with someone who meets your needs:
Ask These Questions in Your Consultation:
Have you worked with clients experiencing [your issue] before?
What’s your approach to therapy?
How do you structure sessions?
What’s your experience working with people like me?
And Make Sure to Look For:
Credentials & Experience (LCPC, LCSW, etc.)
Therapeutic Style (Collaborative? Goal-oriented? Reflective?)
Specialties (e.g., anxiety, postpartum, trauma, couples therapy)
Eastern Shore Counseling makes this easy with free consults so you can feel confident in your choice.
Getting the Most Out of Therapy: Tips for First-Timers
Be Open & Honest – Your therapist is here to support, not judge.
Practice Between Sessions – Tools like journaling, breathing exercises, or reflection can amplify your progress.
Commit to the Process – Therapy takes time and consistency. Even small steps lead to big change.
Begin Your Therapy Journey in Portland, Maine
If you’ve been thinking about starting therapy, this is your sign to take that first step. Whether you’re navigating anxiety, burnout, relationship stress, or just not feeling like yourself, support is available right here in Portland.
Eastern Shore Counseling is here to walk with you—offering a compassionate, holistic approach and a team of experienced, trauma-informed therapists like Amy Fort, LCSW.
👉 Schedule your free consultation today and start your healing journey with support that fits you.
FAQ: First-Time Therapy in Portland, ME
How do I know if I need therapy?
If you’re feeling anxious, stuck, disconnected, or just not like yourself—it’s worth exploring therapy. You don’t need to have a “crisis” to seek support.
What should I expect in my first session?
A warm welcome, a chance to share your story, and a plan built just for you.
Does Eastern Shore Counseling offer virtual sessions?
Yes, both in-person and telehealth therapy options are available.
Can I meet with a therapist before committing?
Yes! We offer free consultations so you can ask questions and get a feel for fit.
How long does therapy usually last?
That depends on your goals. Some people benefit from short-term support, while others commit to long-term growth.