Starting therapy is a courageous step, especially if you’re already managing anxiety. It’s a journey that takes effort, and like many journeys, the first steps can feel intimidating. Let’s break down some common anxieties around finding a therapist, attending your first session, and sticking to the treatment plan.
Finding the Right Therapist: From Search Stress to Confidence
When you’re ready to start therapy, it’s easy to feel overwhelmed by all the options. From choosing the right approach (CBT, psychodynamic, EMDR…) to finding a therapist you can connect with, the search alone can feel like an uphill climb.
How to Make It Easier:
- Define Your Goals: Before you start the search, think about what you’re hoping to gain from therapy. Is it to manage anxiety, heal from past trauma, or improve relationships? This clarity will help you focus on therapists who specialize in what you need.
- Ask for Recommendations: Friends, family, or even primary care doctors can often point you in the right direction.
- Embrace Trial and Error: Not every therapist will be the right fit, and that’s okay! It’s perfectly normal to try a few before you find one who clicks. Remember, finding a therapist is like dating; it’s okay if you don’t find “the one” immediately.
2. Your First Session: “What Do I Even Say?”
Walking into a therapist’s office for the first time can feel nerve-wracking. The room might be unfamiliar, and the idea of opening up to a stranger is daunting.
How to Prepare for Session One:
- Challenge Negative Thoughts: If you’re worried about “saying the wrong thing” or being judged, remind yourself that therapists are trained professionals here to help, not critique.
- Set Realistic Expectations: Therapy is a process, not a magic wand. Your first session is about building a connection, not solving everything in one hour.
- Bring a List of Concerns: If you’re anxious about getting started, consider jotting down some topics you’d like to discuss or goals you have for therapy. This list can be a helpful guide, so you don’t feel lost during the session.
Remember, it’s okay to feel nervous! Showing up is a victory on its own.
3. Sticking to the Treatment Plan: The Real Work Begins
After a few sessions, it’s common to feel motivated—or a bit discouraged. Therapy isn’t a one-and-done process; it takes time, commitment, and a willingness to follow through on the treatment plan.
Strategies to Stay on Track:
- Set Small, Achievable Goals: Maybe you’re working on managing anxious thoughts or handling stress better. Breaking down your goals into manageable steps can make the process feel less daunting.
- Practice Self-Compassion: Therapy can bring up challenging feelings. It’s important to be kind to yourself and recognize that progress may come slowly but is happening.
- Celebrate Small Wins: Did you complete a challenging exercise or show up even when you wanted to skip? Celebrate those victories! These are signs of growth.
When Therapy Feels Tough: How to Manage Frustration
Therapy isn’t a quick fix; it’s more like training for a marathon. Sometimes, it can even bring up feelings that make you want to quit. Don’t worry—this is all part of the journey.
What to Do When You’re Feeling Discouraged:
- Talk It Out: If therapy feels too hard, let your therapist know. They can adjust the approach, making it more manageable.
- Remember Your “Why”: Keep reminding yourself why you started therapy in the first place. What are the goals you’re working toward? Reconnecting with your “why” can provide motivation during tough patches.
Therapy as an Ongoing Journey: The Long-Term Commitment to Growth
Therapy isn’t about becoming “perfect.” It’s about learning to navigate life’s challenges with resilience and self-compassion. If you stay consistent, keep an open mind, and trust the process, therapy can provide life-changing benefits.
Conclusion: Be Proud of Every Step You Take
The fact that you’re even thinking about therapy shows a commitment to yourself and your well-being. Whether it’s finding a therapist, getting through that first session, or sticking with it on tough days, each step is worth celebrating. Therapy might feel intimidating at first, but with time, it can become one of the most rewarding investments in yourself.