The thought of beginning therapy can be intimidating. The reality of being challenged to communicate raw thoughts and feelings, address unhealthy thinking patterns and behaviors, and make steps towards positive change can be both exciting and scary. Here are some tips to consider when beginning your mental health journey:
Identify Your “Why”
Why are you interested in starting therapy? Did someone suggest that you seek out the support? Maybe you’re experiencing worry, fear, or depression. Did a past or recent experience cause you difficulty interacting with others or taking care of yourself? Many situations in life can cause discomfort and impact us in an unhealthy way. Therapy, in a safe space with a non-biased person, can be a great resource for processing thoughts and feelings, identifying natural supports, and developing healthy coping skills to manage life’s challenges.
Find the Right Fit
When looking for a therapist, consider some factors that may be important to you. It can be helpful to know background information about your therapist such as their education, how long they have been practicing, and areas in which they specialize. Some people prefer to have a therapist that has the same race or gender as theirs. Others may be interested in the location of their office (or if they offer teletherapy) and how accessible it is to their home or workplace. Create a list of what you would like in a therapist and do your research. Psychology Today, Therapy for Black Girls, and the National Institute of Mental Health maintain directories of therapists that can be useful in making your decision.
Fees for Service
When finding a therapist, consider what resources you may need to finance your sessions. Some therapists/agencies accept certain insurances and others do not. If you have insurance, you can contact your insurance company and they can provide a list of therapists/agencies that will accept your plan as well as the covered amount per session. If you do not have insurance, many therapists/agencies accept self-pay and offer a sliding scale or pro bono services. Also, some workplaces offer Employee Assistance Programs (EAP) that allow for a limited amount of free sessions for short-term therapy.
First Appointment
At an initial appointment, a therapist may ask you questions about yourself, presenting concerns, family history, and goals for therapy. Although being open and honest is helpful, it is appropriate to communicate that you may not be comfortable sharing certain information. As you build a trusting relationship with your therapist, it may become easier to share more difficult information. A therapist can help best when you are able and willing to have honest communication.
Starting therapy is one step but continuing therapy is a journey. Some prefer short-term therapy while others may benefit from ongoing support. Setting treatment goals with your therapist at the initial appointment and then revisiting them throughout therapy can help determine when your goals have been met. Once you believe that you have met your goals, never hesitate to discuss termination of services. Your therapist will be able to provide you with additional resources and assist with a transition from therapy.
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