If you’re about to embark on your therapy journey—congratulations. This is an important decision that can lead to profound, positive changes in your life. If you’re unsure of where to begin or what to expect in your sessions, we’ve compiled this guide to help.
Why Consider Therapy?
Starting therapy is an intensely personal decision, and you may have one or many reasons for doing so. For instance, you may want to improve familial or romantic relationships, identify roadblocks to personal or professional success, or simply have a nonjudgmental space to discuss your thoughts and feelings with a compassionate listener. Therapy can also work alongside psychiatric care to address mental health issues like depression and anxiety.
Ultimately, therapy is not only for those in crisis but for anyone looking to achieve personal growth and improve self-awareness. Much like regular exercise and checkups are beneficial for physical health, therapy can be a vital tool for maintaining mental wellness. Therapy helps build resilience to daily stressors, improves communication skills, and fosters a greater sense of well-being.
How To Find the Right Therapist
- Identify your needs and goals
Before searching for therapists, identify what issues you want to address, such as mental health, relationship difficulties, or personal growth. Having a clear idea of what you want to work on will help you find a qualified therapist with expertise in your areas of concern.
- Research potential therapists
When you’re ready to look for therapists, you can use online resources like ZocDoc to find clinicians who practice near you, specialize in the issues you want to address, and accept your insurance. You may also ask for referrals from a primary care physician or another professional you trust. Ultimately, you’ll want a clinician with experience treating issues similar to yours. And while you should always take online reviews with a grain of salt, they can be helpful in determining whether a potential therapist will be a good fit.
- Consider credentials and expertise
Choose a therapist who’s licensed in your state and has the proper qualification, such as a degree in psychology, counseling, or social work. Specialized training and certifications in specific therapeutic approaches, like dialectical behavioral therapy (DBT) or internal family systems (IFS), can also be important, depending on your needs. You can usually find this information on the therapist’s website or professional directories like Psychology Today.
- Schedule a consultation
Careful research is helpful, but the best way to decide if a therapist is a good fit is to have a conversation with them. Many clinicians offer free initial conversations over the phone or via video call before you commit to working together. This information is usually also available on their online profiles, but if not, feel free to send them an email or contact their office to inquire.
What To Expect in Therapy Sessions
No two therapy journeys are identical, but most will entail similar steps. It’s important to remember that therapy is not always linear, so you may revisit one or more of these stages as you uncover more about yourself and progress in your healing.
The initial consultation
In your first session, you and your therapist will discuss your reasons for seeking therapy and what you hope to accomplish in your time together. They will gather basic information about your background, such as your family and work history, current relationships, and so on, and ask if you have any goals for therapy. The therapist may also explain their therapeutic style, confidentiality policy, and logistical details, such as how often you’ll meet and how they prefer to be paid.
You can use this session to ask questions about the therapist’s approach and what you can expect from the therapy process. And although you will have researched therapists to find one who seems like a good fit, the initial consultation is a chance to further gauge whether you will work well together. You should determine whether you feel comfortable and understood by the therapist, and they will assess whether they have the appropriate expertise to help you meet your goals.
Assessment and treatment planning
In the assessment phase, which can range from a few sessions to several weeks of them, your therapist will more thoroughly evaluate your situation. They may use standardized psychological assessments like the Hamilton Anxiety Rating Scale or Minnesota Multiphasic Personality Inventory; informal interviews; or a combination of these to get a comprehensive picture of your emotional and social functioning and where you need help. The assessment usually entails understanding your current symptoms, personal history, family dynamics, and any previous experiences with mental health treatment.
Setting therapy goals
Based on the assessment, your therapist will likely develop a treatment plan tailored to your unique needs and goals. Treatment planning is a collaborative process, with you and your therapist outlining realistic objectives and strategies for achieving them. For instance, if you want to manage stress, your therapist may suggest cognitive-behavioral strategies or mindfulness meditation. Having a roadmap provides structure and direction for the therapeutic journey, ensuring that you and the clinician are aligned and working together effectively.
Discussing personal history and background
A well-rounded treatment experience requires understanding where you’ve come from and how past events, like those in your childhood and formative years, shape who you are when you arrive at therapy. Significant personal events, like divorce or losing a family member, and adverse social experiences, like war and displacement, can have lasting effects on your emotional well-being. Your therapist should be delicate and respectful when discussing these issues while also encouraging you to be forthcoming, since the information will ultimately aid your healing.
Exploring emotions and difficult topics
With your therapist’s help, you’ll learn to articulate and process your feelings, which may be buried or difficult to recognize. Anger, grief, or deep-seated fears can be especially impactful to your current mental health, so working through these safely and constructively is often a vital part of therapy.
Sensitive information, such as experiences of abuse, can be difficult to discuss. That’s why this and every stage of the therapeutic journey should focus on trust-building between you and the clinician. Showing empathy and giving support are crucial on their part, and you should always feel empowered to say when a topic makes you feel uncomfortable or unsafe.
Uncovering patterns and making connections
Making connections between past and present experiences provides insight into the underlying causes of the issues that brought you to therapy. For example, if you have a pattern of unsatisfying or distressing romantic relationships, it may be beneficial to determine how your attachment style arose from your early relationships with caregivers. By bringing these connections to light, therapy can help you break free from maladaptive patterns and develop healthier ways of relating to yourself and others.
