I want to talk to someone…so where do I start?
Have you found yourself in the situation asking yourself “this thing is getting too big for me to handle and it’s taking up too much brain space but who do I go to, to sort it out?”
If this sounds like you then a counselling session may be the best thing you can do for yourself. However, if you’ve never done it before, knowing how to start counselling & therapy can feel overwhelming.
Here we’ll help you with each step of the process in starting counselling. From finding the right therapist to understanding which type of therapy might work best for you…we’ve got it all here for you.
1) Don’t let perceptions get in the way
One of the biggest hindrances to knowing how to start therapy can often be letting go of the perception you have of therapy in the first place. Our society often makes it seem like asking for help with mental health issues is a bad thing. The reality though is that taking the plunge and deciding that you’re ready to start living your best life, and then actually doing the work, is one of the best things you can do.
2) Find the right Therapist/ Counsellor
One of the most important parts of the entire therapy process is going to be finding the right person for you. They need to be someone you can trust, are comfortable opening up to, and who you respect. The last thing you need is to get stuck with a bad therapist. The important thing is that you stick with your commitment to getting the individual therapy you need.
Tips for finding the right therapist:
Get a recommendation from a friend, family member, or loved one you trust
Look online and read other client reviews
Get a quick intro with them to find out if their style meets your needs, most therapists will do this freely with you.
3) Consider the type of therapy you want
Not all therapy is equal. Deciding what you want to get out of therapy up front can help you focus and work towards healing. It’s important to determine what your goals and needs are and maybe what type of therapy you feel suits these.
A flavour of the different types of therapy:
Cognitive behavioural therapy (CBT): A type of therapy that looks at how the way you think and feel affects your behaviour. By changing your thought patterns through cognitive behavioural therapy, you can change your responses to specific, often difficult, situations.
Psychodynamic Therapy: This form of talking therapy aims to help individuals understand their emotions and mental process at a deeper level. The therapy helps individuals become more self aware and recognise patterns they develop overtime.
Somatic Therapy: this type of therapy incorporates the mind, body, soul, and one’s emotions. It focuses mainly on the connection between the mind and body to help those who have suffered from trauma and abuse.
Dialectical Behaviour Therapy (DBT): Dialectical Behaviour Therapy is a form of therapy aimed to help individuals find their way of living in the moment, improve relationships, and regulate their stress and emotions.
Exposure Therapy: Exposure therapy is a form of behavioural therapy that helps individuals confront their anxieties and fears. Individuals are exposed to the situation that causes them fear and anxiety multiple times. After controlled exposure over time, feelings and stress are reduced in an individual.
4) Get yourself prepared so you get the most out of it
There isn’t much you need to do to prepare for your first therapy session. A good therapist will guide you every step of the way.
One thing you can work on before you actually go into the first session is attempt to create a picture of your reasons for seeking therapy. Try to come up with a succinct, clear, simple explanation that expresses your ultimate goals.
5) Commit to the process and don’t rush
For therapy to be successful, you need to be as open and dedicated as possible to the process. The more you put into it, the more benefits of therapy you’ll experience. There can, and likely will be, tough times along the way, but the reward is well worth everything you put into your healing process.
Make sure that you come to your therapy sessions as open and vulnerable as your comfort level will allow. It’s natural to feel like you’re stepping way outside your comfort zone, but part of becoming mentally and emotionally healthy is working through things that you’ve probably pushed down or been afraid or unwilling to face for quite some time.
6) Don’t expect your therapist to have all of the answers
Therapists are educated and skilled in their profession, and the good ones can seem like they are miracle workers, but remember that they’re human. They won’t be able to give you all the answers, and truthfully that’s not something that would benefit you anyway.
Think of your therapist as a guide. They’ll walk with you throughout the process and help you make healthier choices and decisions. At the end of the day, your therapy is yours. You make the choices. You make the decisions. You are the one who’ll grow and change.
If you’re even thinking about how to start therapy, you’ve already taken a huge step. Take pride in the fact that you’re willing to look for mental health care when you need it. You are a strong person, and you deserve it. If you’re ready to get started, connect with us for an initial chat and let’s take it from there.
