Your Guide to Starting Therapy: What to Expect and How to Prepare
Beginning therapy can be a transformative step towards better mental health. However, the process might seem daunting if you’re unfamiliar with it. This guide will walk you through what to expect, how to prepare, and tips to make the most out of your therapy journey. For help finding a mental health provider, we reccomend MiResource, a free research-backed provider finder.
Intake Call
What to Expect
The intake call is your first point of contact with a therapist. This initial conversation usually lasts about 15-30 minutes and is designed to gather basic information about you, your background, and your reasons for seeking therapy. Expect questions about your current mental health status, any symptoms you’re experiencing, and your medical history.
How to Prepare
Reflect on Your Goals: Think about why you’re seeking therapy. Are there specific issues you want to address?
List Your Symptoms: Write down any symptoms or feelings you’re experiencing. This helps provide a clear picture to the therapist.
Medical History: Be ready to discuss your medical history, including any past mental health treatment.
Questions for the Therapist: Prepare any questions you might have about the therapy process, the therapist’s approach, and logistics like session frequency and fees.
Pro Tips
Be Honest: The more open and honest you are, the better the therapist can understand your needs.
Take Notes: Jot down key points from the conversation for future reference.
Comfort: Choose a quiet, private place for the call where you feel comfortable talking openly.
First Session
What to Expect
Your first therapy session is more comprehensive than the intake call. It typically lasts 45-60 minutes and involves a deeper dive into your history and current issues. The therapist will ask more detailed questions to understand your mental health background, lifestyle, and goals for therapy.
How to Prepare
Review Your Notes: Look over any notes you took during the intake call.
Identify Goals: Clearly articulate your goals for therapy and what you hope to achieve.
Consider Your History: Be prepared to discuss your past experiences, including trauma, relationships, and significant life events.
Logistics: Make sure you have the session details, including the therapist’s office location or the virtual meeting link.
Pro Tips
Open Communication: Don’t hesitate to share your thoughts and feelings; this is a safe space.
Ask Questions: If something isn’t clear, ask for clarification. Understanding the process is crucial.
Be Patient: Building a therapeutic relationship takes time. Don’t expect instant results.
How to Know if This is the Right Therapist for You
Choosing the right therapist is crucial for effective therapy. Here are some signs to look for:
Comfort: You feel comfortable and safe opening up to the therapist.
Understanding: The therapist understands your issues and provides insightful feedback.
Progress: You start to notice progress towards your therapy goals.
Compatibility: The therapist’s approach aligns with your preferences and needs.
If you feel uneasy or think the therapist isn’t the right fit, it’s okay to look for someone else. Therapy is a personal journey, and finding the right guide is essential.
When to Expect to Feel Better
Therapy is a process, and progress varies from person to person. Some people may start to feel better after a few sessions, while others might take longer. Generally, you should start noticing small improvements within a few weeks to a couple of months. Consistency and commitment are key. Regular sessions and applying what you’ve learned in your daily life will contribute to your progress.
General Tips for Making the Most Out of Therapy
1. Be Consistent
Regular attendance is crucial. Skipping sessions can disrupt progress.
2. Be Open
Honesty is vital in therapy. Share your true thoughts and feelings.
3. Apply What You Learn
Therapy isn’t just about talking. Apply the coping strategies and techniques you learn to your daily life.
4. Set Realistic Goals
Work with your therapist to set achievable goals. Celebrate small victories along the way.
5. Communicate
If something isn’t working, talk to your therapist about it. Therapy is collaborative, and your feedback is important.
6. Stay Patient
Therapy is a journey, not a quick fix. Be patient with yourself and the process.
