If you’ve ever wondered what to prepare for therapy, you’re not alone. Many people worry they need to have deep insights or a list of things to talk about. But the truth is: you don’t need to show up with a plan.
So, What Should You Actually Prepare for Therapy?
The only thing you really need to bring is yourself. You don’t need a script. You don’t even need to know where to start.
If something’s been on your mind, that’s great. If not, that’s okay too. Saying “I’m not sure what to talk about today” is still helpful. A skilled therapist will guide the conversation and help you make sense of what’s coming up, even if it seems small or unrelated.
Sometimes, the feeling of not having anything to say is part of the work. It might reflect feeling stuck, numb, or unsure… all very common parts of trauma healing.
You Don’t Need to Do More
If you’re wondering what to prepare for therapy, remember this: You’re not expected to lead the session or have all the answers. Just showing up is enough.
Whether you’re feeling overwhelmed, calm, confused, or that everything is running smoothly…every version of you is welcome in the room.
So no, you don’t need to prep. You just need to arrive.
A journey of honoring heart, mind, body & soul. Boundaries are hard. This course will help you recognize what you need and how to move through the obstacles keeping you from implementing it.
The following is a summary with key points of the video.
How Are Social Anxiety and Childhood Trauma Connected?
Social anxiety can make everyday interactions feel overwhelming. If you’ve struggled with childhood trauma, you may notice that social situations can trigger self-doubt, fear, discomfort, or even panic. But why does this happen? And how does childhood trauma shape the way we experience social anxiety?
Understanding this connection is important for healing… and just feeling better. When we recognize the deeper roots of our fears, we can begin to shift our responses and find new ways to feel safe and confident in social settings.
The Fear Behind Social Anxiety
Social anxiety isn’t just about feeling nervous in social situations—it often stems from a deep fear of being judged, criticized, or seen in a way that makes us feel exposed. For survivors of childhood trauma, these fears can be even more intense.
When you’ve experienced trauma, especially in childhood, your brain and body learn to be on high alert. You may unconsciously expect rejection or disapproval, even if there’s no real evidence that others are judging you. This is because trauma can create deeply ingrained beliefs about yourself—beliefs like “I’m not good enough,” “I’m unworthy,” or “People won’t accept me.” These thoughts can lead to intense self-consciousness and make social interactions feel unsafe.
The Role of Shame and Core Beliefs
At the heart of social anxiety is often shame—the belief that something is fundamentally wrong with us. Trauma teaches us to see ourselves through a distorted lens, one that magnifies our perceived flaws and minimizes our worth.
If you’ve ever avoided social situations because you worried about how others would perceive you, it’s likely that shame played a role. Even if these fears aren’t fully conscious, they influence how we approach relationships and the world around us.
Why Social Anxiety Feels So Overwhelming
When you anticipate social interactions, your nervous system responds as if you’re in danger. Your heart might race, your stomach might tighten, and your mind may spiral with anxious thoughts. This physiological response reinforces the idea that social situations are threatening, even when they aren’t.
For some, this can even lead to panic attacks before leaving the house. The fear becomes so automatic that your body reacts before you’ve even stepped into a social setting. But here’s the important part: this response isn’t based on reality—it’s based on old programming and beliefs from trauma and what it made you believe about who you are and what to expect from the world, and those in it.
Healing Social Anxiety by Addressing Trauma
If social anxiety stems from deep-seated fears and beliefs, then healing means changing those beliefs. This doesn’t happen overnight, but with intentional effort, it’s possible to rewire how you think and feel in social situations. Here’s how:
Recognize false beliefs: Challenge the idea that others are judging you or that you’re not good enough. These are old narratives, not present-day truths.
Practice exposure with awareness: Gradually put yourself in social situations while staying mindful of your internal reactions. Notice when your fear isn’t based on reality.
Reprogram your nervous system: Techniques like deep breathing, grounding exercises, and self-compassion can help your body feel safer in social settings.
Work on self-trust: Trauma impacts your ability to trust both yourself and others. Learning to trust your own judgment and worth can make social interactions less intimidating.
Moving Forward with Confidence
Healing from social anxiety isn’t just about managing symptoms—it’s about shifting the way you see yourself and the world. As you work on addressing the root causes, social situations may start to feel less threatening. You deserve to feel at ease, to connect with others, and to experience life without the constant fear of judgment.
If this resonates with you, know that you’re not alone. Healing is possible, and every step you take toward understanding and reprogramming your beliefs is a step toward freedom.
A journey of honoring heart, mind, body & soul. Boundaries are hard. This course will help you recognize what you need and how to move through the obstacles keeping you from implementing it.
