Therapy For Beginners
Therapy also known as psychotherapy or counseling is a collaborative process between you and a licensed behavioral health professional. During this collaborative process, you are welcomed into a safe and relatable space to identify and treat ways of thinking, behaving, and a variety of mental health conditions. Although this process is collaborative, please be sure to keep in mind that you are in the driver seat of your own healing. Give yourself permission to be honest and transparent about what led you to therapy and the areas in your life that have been challenging.
I often use the analogy of having one foot in the past and one foot in the present to describe the process of therapy. You can talk about a variety of things such as your childhood, romantic relationships, familial relationships, transitions, grief and loss etc. in your first session. Give your therapist as much information as possible as it helps your therapist find ways to support you throughout your process.
And yes, the thought of talking to a complete stranger about your life can be scary and completely unheard of, BUT do not let that stop you from getting the healing you deserve! Therapist understand how challenging this process can be, so before you talk yourself out of coming I would encourage you to at least give it a try.
Therapy is a type of treatment that can “alleviate symptoms… and identify the psychological root causes of one’s condition, so a person can function better and have enhanced emotional well-being and healing.” -American Psychiatric Association
Getting Started
Finding a therapist
One way to find a therapist within your community is by using the Google search engine. I encourage for you to be very specific within your search. Your zipcode, city, state, method of counseling (i.e virtual or in-person), and/or areas of your life you are looking to be supported in can be included within your Google search. Although this search can be very broad and tedious you will be able to find a list of therapist’s, their credentials and areas of specialization.
In-Network vs. Out-of-Network
Next, speak with your health insurance to identify which therapist are covered in your health insurance plan. Your insurance provider can also let you know if your health insurance plan provides patient reimbursement for out-of-network providers.
It is very common to find a therapist that is an out-of-network provider. If your insurance plan does not cover out-of-network providers, then please be sure to follow up with your preferred therapist to confirm their services fees and pricing.
Making time in your daily life.
We are all generally busy with our daily lives and the environment around us. Sometimes we can find ourselves falling behind in taking care of our mental health and soon find ourselves becoming overwhelmed. Before you start your mental health journey, identify what day and time during the week you would like to meet with your therapist. Creating a routine within therapy gives you the opportunity to consistently show up for yourself within a therapeutic space.
“Going to therapy was the greatest gift I could have given myself. I used the safe space provided by my therapist to heal from the things I held in for years. ”
Questions to ask your therapist
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You can prepare by:
Thinking about the goals want to accomplish in therapy.
Write down the areas in your life that you want to focus on in therapy
Write down any questions you may have for your therapist
Pick a time and date that works for your schedule. Also, find a private and safe place for your therapy session if you are seeking telehealth services.
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When establishing your therapy goals, you should be honest about what goals to set for yourself.
Ask yourself why you are seeking healing and what do you hope to achieve throughout this process
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First find a space in which you both feel comfortable to talk about the challenges within your relationship. Next, create a safe space by checking in with them regarding their feelings and thoughts about the relationship. Talking about the challenges within a relationship can be a sensitive, so try to listen and respond empathetically to one another. No one in the conservation should feel at fault for suggesting going to therapy.
In-person or Telehealth Sessions
Telehealth sessions are virtual therapy sessions. Telehealth sessions give you the opportunity to seek therapy services from the comfort of your own home or within a private safe space of your choice. Telehealth services are available to couples/marriage counseling services, individual therapy services, and family counseling services. Please be sure to speak with your therapist if you have any questions or concerns regarding patient confidentiality and their telehealth platforms.
Benefits of Therpay
Everyone experiences therapy differently, so benefits of therapy can vary. Some of the benefits to therapy could be learning how to manage your thoughts and emotions. Furthering skills in how to cope with the realities of life, identify what triggers you to go down a path of un-beneficial behaviors, and rebuilding healthier relationships. Taking the time to invest in your mental health can become very rewarding because you get to grow into a better version on yourself.
You can create either short-term and/or long-term goals throughout your process in therapy. Set the goals, but be realistic with the amount of time you need to accomplish them. Undoing thinking patterns and relearning alternative ways to manage your mental health takes time. The duration and frequency of therapy should be discussed between you and your therapist. I strongly encourage you to not rush your process. Healing is not linear so give yourself some grace.
Once you have accomplished your goals in therapy, you can schedule to meet with your therapist on a monthly basis. Monthly therapy sessions helps maintain the changes you have made in therapy and they can serve as check-ins. Life is about learning and adapting to strategies that will help you improve your general outlook on life and your overall wellbeing.