Overwhelmed as a New Therapist? A Trauma Therapist’s Advice for Your First Year
You Did It — Now What?
So here you are — you finally finished grad school and you’re ready to be a real therapist! Except… wait. How do I actually do this?
You spent years studying all the theories, modalities, ethics, and the nuances of mental illness. But now that you’re sitting across from real clients, you might still feel unsure — or even terrified. What gives?
Let me tell you what I wish someone had told me when I first started as a trauma therapist:
Everything you’re feeling is completely normal — and it will get better.
Yes, it’s normal to dread going to work in your first year (or two) as a counselor. It doesn’t mean you’re a bad therapist or that you made the wrong choice. It just means you’re new — and being a therapist is so freaking hard.
It Takes Time to Feel Competent
Knowing how to be a therapist in theory and actually being one are two totally different skill sets.
Here’s the truth: there’s no way to be fully competent right out of school. Why? Because good therapy isn’t just about what you know — it’s about how you apply that knowledge in the moment, with real people. You have to practice the skills.
Even if you had an intensive practicum, you’re still building confidence and regulation skills.
That’s okay. You’re not behind — you’re becoming.
There’s So Much to Learn
Okay so let’s think about it. You are learning dozens of skills all at once. There are too many to count but let’s name a few. You’re learning to:
Listen deeply and reflect with empathy
Track emotions and observe nervous system cues
Manage transference and countertransference
Stay present and grounded
Know what to ask and when, when you should pause, and when to just breathe
That’s a lot of cognitive and emotional work — especially for trauma therapists and EMDR practitioners holding intense stories every day.
So if you’re feeling anxious or unsure, that makes perfect sense. This is emotional labor, and your nervous system is learning, too.
Being a Good Therapist Is Like Being a Good Friend
I know, I know there are some obvious differences but stay with me. At the end of the day, therapy isn’t about perfection — it’s about presence.
Your goal is to understand your client, make them feel safe, and remind them their feelings make sense. Support them when they’re hurting. Celebrate them when they grow. For many clients, they have no one else in their life who is going to do that.
Plus, you already know how to do that — that’s probably why you became a therapist.
If all you do in your first year is help someone feel less alone, that’s already life-changing.
Check In With Yourself
If your anxiety feels constant or unmanageable, it’s worth asking yourself: Is this imposter syndrome — or a trauma response?
Sometimes being a new therapist triggers old wounds. You’re holding others’ pain every day, and sometimes, it resonates with your own.
This is why it’s so important to have your own therapist or EMDR practitioner. Doing your own trauma work helps you stay grounded, clear, and compassionate. You deserve the same care you offer your clients.
Find a Supervisor Who Feels Safe
When you feel lost or stuck with a client, a supportive supervisor makes all the difference.
Look for someone who can normalize your experience and say, “I’ve been there too.” Clinical supervision isn’t just professional guidance — it’s emotional containment, mentorship, and nervous system co-regulation.
Finding a gem of a supervisor can be hard, but it is so worth it to invest in! Look for a supervisor that you respect, who is knowledgeable and who normalizes your struggle, because it is normal.
Invest in a supervisor who believes in your potential.
Case Conceptualization: Seeing the Whole Story
Becoming a great trauma therapist means understanding your client’s story — their trauma, relationships, and patterns of survival.
You don’t need to have it all figured out yet. Use tools that help you track and connect the dots — genograms, conceptual maps, or secure digital notes. Curiosity and attunement matter more than perfection.
Practice, Practice, Practice
I know I already mentioned it, but it’s worth repeating. The only way that you are going to become an excellent therapist is through practicing and practicing a lot!
The more you practice, the more confident and embodied you’ll become.
Try this:
Role-play with a trusted friend
Practice reflective listening (with consent!)
Observe sessions or trainings
Ask your supervisor to model interventions
Engage in experiential learning, not just theory
Two other suggestions I would recommend are:
Attend the Free Motivational Interviewing Practice that is done by Sky Kershner. In this space, you can practice your Motivational Interviewing skills and get immediate feedback, for free! Here is the link: Free-MI-Signup / WV-MI | Marriage Counseling and Motivational Interviewing with Sky Kershner
Listen to the podcast Other People’s Problems by Dr. Hillary McBride. In this podcast, you get to listen in on her actual counseling sessions. She is a very skilled therapist, and it will teach you a lot. Here is the podcast: Other People's Problems | CBC Podcasts | CBC Listen
Also, you might want to check out Esther Perel, she has some great episodes in which she answers listener’s questions. Here is her podcast: Where Should We Begin? with Esther Perel - Podcast - Apple Podcasts
You’re Doing Better Than You Think
Being a new therapist is overwhelming — and that’s normal. You’re doing brave, vulnerable work that requires immense emotional energy.
If you’re feeling stuck, burned out, or like your own nervous system could use a reset, know that you don’t have to hold it all alone.
I offer EMDR therapy and trauma-focused support specifically for therapists — a space to help you:
Release the overwhelm of holding others’ trauma
Heal from your own past experiences
Reconnect to confidence and clarity
Feel more regulated and grounded in your work
✨ Schedule a free consultation or email me at corinne@risingwithme.com.
You deserve a place to process and heal, too. Because the more you nurture your nervous system, the more you can show up for the people who need you most.
