5 Things To Know About Starting Therapy

If you’re reading this, you’re probably considering starting therapy. It can be intimidating to seek help for your mental health because it’s difficult to be vulnerable about the deepest parts of yourself to a stranger. There’s been an increase in the number of people seeking support for their mental health in the wake of the pandemic, and that can leave many practices full with long waiting lists, which can be discouraging when you feel ready to ask for help. 

Even with the popularity of therapy on social media platforms like Instagram and TikTok, asking for help with your mental health isn’t easy to do. If you’re thinking about starting therapy, give yourself a huge pat on the back. In a culture that tells us “good vibes only” at every turn, it’s hard to admit that you’re struggling or that you’d like more support. 

There’s a lot of information online about therapy that isn’t actually true. It’s wonderful that more and more people are talking about mental health on social media, but the overwhelming amount of mental health content can make it tricky to find information that’s accurate and helpful. 

Here are 5 things our therapists think you should know about starting therapy: 

Understand the logistics

Every therapy practice is different, and so it’s helpful to understand what is needed from you to begin. Many therapists will have an intake form or questionnaire for you to fill out so they can help match you to a therapist and learn more about your needs to prepare a treatment plan. 

It’s also important to know what the logistics are for payment. If you plan on using insurance to pay for therapy, make sure that the therapist you want to work with is in your network, or find out if you can use out of network benefits. The rules regarding insurance are often confusing so most therapists will be able to help you figure out your benefits and what is or isn’t covered. Calling the number on your card can help you clarify what’s covered on your plan. If you’re paying out of pocket, make sure you know what amount you’ll be responsible for. 

In addition to clearing everything insurance-wise, make sure you understand how payments for each session will work, when you will be billed, and what the policies are for cancellation or rescheduling. If you have any questions on the logistics of going to therapy at a certain practice, you can always ask! 

It might take some time to find the right fit

There are many different approaches to therapy, and every therapist is a little bit different. Some therapists have a certain speciality or certifications that inform who they work with and how they approach their work. Some examples of different specialties are play therapy with children, therapy for eating disorder recovery, or EMDR for trauma. 

That’s why working with a group practice like Anchor Counseling can be helpful - there’s a group of therapists so if you don’t find a good fit on your first try you can move to another therapist with minimal headache. 

Think about your goals for therapy to help find the right fit. What are you hoping to get out of going to therapy? Are you hoping to learn communication skills or ways to regulate your emotions? Are you trying to work through a traumatic event or history? Do you want to improve your self-esteem, find ways to manage anxiety, or learn coping skills? 

Take some time to pinpoint whatever it is that you’d like to accomplish in therapy. This will give you more information about what kind of therapist might be a good fit for you. If you’re someone who is seeking therapy to work on conflict in your relationship, it would make sense to look for a relationship specialist rather than someone who focuses on treating trauma. 

If you’re not sure if a therapist would be able to help you with your goals, ask them! They will know what is within their scope and can likely offer referrals to clinicians who might be more appropriate if they aren’t a good fit.  

Notice when mental health stigma trips you up

Mental health stigma is very much still a thing in the US, unfortunately. The idea that caring for your mental health is something to be ashamed of or that dealing with mental health issues makes you less than has been around for a long time. 

Mental health care treatment was seen as cruel or barbaric for many years, and some of the stigma associated with mental health care comes from a misunderstanding of how far mental health treatment has come in the last 50 years. We imagine that mental health problems aren’t as urgent or serious as physical ailments, when that couldn’t be further from the truth.

Try to notice these moments as they come up. It can be hard to tune into that inner voice that tries to talk you out of things or that says cruel things to you. Remember that voice is not telling you the truth - it’s reflecting how our culture teaches us to view mental health. Feeling shame for struggling with your mental health isn’t the only option - you can slowly teach yourself to interrupt that negative talk with something more compassionate. Try to talk to yourself like you’d talk to your best friend. 

You don’t have to wait until you’re in crisis

Lots of people talk themselves out of going to therapy because they feel like things could always be worse. This keeps a lot of people from getting the support they need to avoid moments of crisis. While therapy can certainly be helpful in times of crisis, therapy can also be a source of regular support when things are going well. 

You can practice skills for your everyday life in therapy so that you’re confident you’re prepared when you need them. Therapy gives you a space to practice communication, get familiar with advocating for yourself, and even prepare yourself for tough situations, like having a serious talk with a friend or partner. 

It’s almost like having training wheels for the tricky spots in life - you get to learn what you’re doing in a safe environment so you have the skills you need before trying something new or vulnerable. Therapy can help you set, enforce, and respect boundaries because like all relationships, there will be boundaries between you and your therapist. Each therapist is different, so don’t be afraid to ask questions - your therapist will be well practiced in explaining and protecting their boundaries. 

Therapy takes work in between sessions

Therapy is an immensely helpful practice, but the work doesn’t end once you walk out of the door of the therapy room. To get the maximum benefits of therapy, you’ll need to dedicate time to your mental health outside of your therapy sessions. 

You can use the time in between your therapy sessions to practice any new skills or try new things you talked about in your session. You can journal after your session to further reflect on what you talked about. Sometimes thoughts on what you discussed will come up later in the week, and keeping a therapy journal can be a good place to collect those. 

Some therapists like to give out assignments at the end of sessions to help you work on things you discussed or practice new skills. You aren’t going to be graded on the homework you get in therapy - it’s purely for you to expand and enrich your experience. 

The time in between your therapy appointments can also give you time to prioritize your self-care routine. Taking care of your mental health is a huge part of self-care, and allowing yourself the space to do that is something you can practice with your therapist. 

If you’re ready to start therapy, our therapists at Anchor Counseling New York can provide you with a safe and stable environment to empower your growth and healing. Our therapists are accepting new clients - schedule an appointment today to get started. 

Blog authors all hold positions at Anchor Counseling. For more information about our therapists and services please contact us.