Therapy. What are your thoughts on it? Positive? Uncertain? Neutral? Curious? Therapy and mental health are becoming less of a taboo subject and much more widely embraced as another necessary component of overall wellness. Perhaps if you have never tried therapy, you have questions about the process.
Starting therapy can be an intimidating experience for many people. It can be difficult to know where to begin, what to expect, and how to make the most of your sessions. However, taking the first step towards seeking help for your mental health can be incredibly rewarding and life-changing. In this blog post, we will provide you with some tips for starting therapy that can help you navigate this process more smoothly.
CHOOSE THE RIGHT THERAPIST
Choosing the right therapist is the first and most important step towards starting therapy. Finding the right match is essential for building a trusting and productive therapeutic relationship. There are many different types of therapists and therapeutic approaches, so it is important to do your research and find someone who specializes in the type of therapy that you need.
It can be helpful to read reviews or ask for recommendations from friends or family members who have gone through therapy before. You can also search online directories like Psychology Today to find therapists in your area and read their profiles to get a sense of their specialties and personal approach.
Once you have a list of potential therapists, it’s important to schedule a consultation or initial appointment to determine if you feel comfortable with them. During this appointment, you can ask questions about their approach to therapy, their experience working with your specific concerns, and their availability. It’s important to trust your gut and choose someone who feels like a good fit for you. Don’t feel guilty about moving on to someone else if your gut tells you it is not a good fit. A good therapist will appreciate the fact that you are advocating for yourself. And truthfully, therapists are spending that first session determining if they think you are a good fit for each other as well!
SET REALISTIC GOALS
Before starting therapy, it can be helpful to set realistic goals for what you hope to work on/achieve through the process. This can help you stay focused and motivated throughout your sessions. Some common goals for therapy include
Managing symptoms of anxiety or depression
- Improving communication skills in relationships
- Building self-esteem and confidence
- Processing past trauma or grief
- Developing coping strategies for stress or difficult life transitions.
Your therapist will likely ask you about your goals and hopes for therapy in your initial intake session, so it is helpful to think this through ahead of time. Knowing your goals helps your therapist better determine whether or not he or she is a good fit, and if so, what approach and style will work best to help you attain them.
BE OPEN AND HONEST
One of the most important aspects of therapy is building a trusting relationship with your therapist. This requires being open and honest about your thoughts, feelings, and experiences. It can be difficult to share personal information with a stranger, but remember that therapists are trained professionals who are there to help you. They will not judge you or share your information with anyone else without your permission.
Being open and honest with your therapist can help them understand your unique needs and provide you with the best possible care. It’s important to remember that therapy is a safe and confidential space where you can share anything that is on your mind.
PRACTICE SELF-CARE
Starting therapy is often an emotionally taxing process. Be sure to take care of yourself outside of therapy sessions as well. This can include practicing self-care activities like exercise, meditation, journaling, or spending time with friends and family.
It’s also important to be gentle with yourself and practice self-compassion. Therapy can bring up difficult emotions, and it’s okay to feel vulnerable or overwhelmed at times. Remember to give yourself grace and be kind to yourself throughout the process.
KEEP AN OPEN MIND
Therapy can be a transformative experience, but it requires keeping an open mind and being willing to try new things. Your therapist may suggest new coping strategies or ways of thinking about your problems that feel uncomfortable or unnatural at first. It’s important to trust the process and be willing to experiment with new approaches.
It’s also important to remember that therapy is a collaborative process. Come to your therapy sessions with specific topics or goals in mind that you want to work on that day, and share them with your therapist at the start. Your therapist is there to support and guide you, but you are an active participant in your own healing journey. Be open to exploring different perspectives and trying out new strategies that your therapist suggests. This openness can lead to new insights and breakthroughs.
BE PATIENT
Therapy is not a quick fix. Your therapist will not say magic words that give you instant clarity and peace. It takes time and consistent effort to see lasting change. It’s important to be patient with yourself and the therapeutic process. Healing happens at its own pace, and progress may not always be linear. There may be ups and downs along the way, but trust that with time and commitment, you will see positive shifts in your mental and emotional wellbeing.
PRACTICE MINDFULNESS
Mindfulness is the practice of being fully present in the moment and observing your thoughts, feelings, and sensations without judgment. It can be a powerful tool for managing stress, anxiety, and depression. Incorporating mindfulness into your daily life can enhance the benefits of therapy.
There are many ways to practice mindfulness, such as meditation, deep breathing exercises, or simply paying attention to your senses as you engage in everyday activities. Your therapist may also teach you specific mindfulness techniques that you can incorporate into your routine.
KEEP A JOURNAL
Keeping a journal can be a great tool for therapy. It provides a space for you to reflect on your thoughts, feelings, and experiences between sessions. Writing in a journal can help you gain clarity, process emotions, and identify patterns or triggers.
You can use your journal to jot down any insights or breakthroughs you have during therapy sessions. It can also serve as a resource for tracking your progress and celebrating milestones along the way. Sharing excerpts from your journal with your therapist can also provide them with valuable information and help guide your sessions.
BE CONSISTENT
Consistency is key when it comes to therapy. Attending regular sessions and sticking to your treatment plan can help you make progress more effectively. It’s important to prioritize your therapy appointments and make them a non-negotiable part of your schedule.
Consistency also extends beyond attending sessions. It involves implementing the strategies and skills you learn in therapy into your daily life. Practice the coping skills, communication techniques, and self-care activities outside of therapy to reinforce your progress and create lasting change. If your therapist suggests homework for you, set aside time to complete it. Remember—you will likely only see your therapist one hour a week, so the change largely has to happen outside of the sessions.
CELEBRATE YOUR GROWTH
As you progress in therapy, it’s important to acknowledge and celebrate your growth. Recognize the milestones you achieve and the positive changes you experience. This can help boost your motivation and reinforce the progress you have made.
Remember that therapy is a journey, and every step forward is worth celebrating. Take the time to reflect on how far you have come and the resilience you have shown throughout the process.
Starting therapy can be an empowering step towards improving your mental health and wellbeing. By following the tips in this blog post, you can make the most of your therapy experience. Remember, you are not alone, and therapy can provide you with the support and tools you need to better navigate life’s challenges and thrive. Please reach out to us to get started on your therapy journey today—we are here for you.
