Starting therapy can be a scary process for many people. Some may feel hesitant or confused about the process or how to get started. Also, for some, the idea of being vulnerable with a complete stranger can feel intimidating. Often in life, though, if you want something different to happen, you have to DO something different, even if it seems scary or unfamiliar.

For those of you ready to do something different and get started with therapy, here are five tips to help you take that first step:

1. Do some research – You do not have to know all the counseling approaches or therapy styles to get a feel for a therapist. Read through therapist bios, shoot one or two of them a quick email, or ask for a short phone consultation. Get a feel for who they are, and once you find someone who could be a fit for your personality and learning style, schedule an initial session. 

2. Create a list of questions – You are in the driver’s seat when it comes to therapy, so ask questions. Most therapists do not talk about themselves in sessions, but asking some basic questions about therapy is ok. Create a list before the initial session so you will not forget what you want to say if you get nervous during your appointment. Your therapist will appreciate that you came prepared.

3. Be aware of your self-talk – You are not seeking therapy because something is wrong with you. You are choosing therapy for yourself because you are bravely seeking change. Flip the script from “I am broken” to “I am brave” to step out of my comfort zone and do something different. Brené Brown, a social worker and researcher, has used her work to prove that the most accurate way to measure COURAGE is to look for vulnerability in ourselves. 

4. Be seen – Trust that your therapist will create a safe place for you to talk about whatever you are facing. The value of having a therapist is that their view of your situation is objective, unlike your friends, family, or co-workers. The therapy space just might become your favorite spot to share your deepest vulnerabilities. Brené writes that while vulnerability is scary and feels dangerous, it’s not as frightening as getting to the end of your life and wishing you had shown up. Show up for YOU.

5. Action creates momentum – Just taking the first step puts into motion a series of actions that can be incredibly powerful in creating the change you seek. One tiny step of action today starts the process!

If you are ready to start your therapy journey, explore our experienced counselors and affordable counseling interns and schedule a consultation today. We are here to support YOU.

Sources:

Brené Brown is a researcher, author, and presenter known best for her books “The Gifts of Imperfection” and “Braving the Wilderness” as well as her famous 2011 TedTalk, “The Power of Vulnerability”.