Your Guide to Therapy: What to Expect
Going to therapy for the first time can often feel like an overwhelming experience. However, just like facing any new challenge in life, with the right tools, information, support, and determination, you can thrive and grow from the experience. There are some common misconceptions about the therapeutic process and everyone’s experiences will be different. However, at 3Rivers Therapists, our team is dedicated to addressing all your questions and concerns. We strive to ensure that you feel informed and supported as you begin your therapeutic journey.
finding the right therapist
First things first: finding the right therapist. A simple Google search for therapists in your region can garner dozens of results, so how can you know who and what is right for you? To help you navigate this process, consider creating a checklist with questions and inquiries tailored to your specific needs and preferences. Here are some suggestions to include on your checklist:
Identify your needs: Consider what you're seeking therapy for - whether it's anxiety, depression, relationship issues, or something else. Understanding your needs will help you find a therapist with the right expertise.
Research: Use online resources like therapy directories or platforms to search for therapists in your area. Look at their specialties, experience, and credentials.
Ask for recommendations: Reach out to friends, family, or healthcare professionals for recommendations. They may have had positive experiences with therapists they can refer you to.
Consider therapy type: There are various types of therapy, such as cognitive-behavioral therapy (CBT), psychodynamic therapy, or interpersonal therapy. Research these types to see which approach resonates with you.
Check credentials: Ensure that the therapist is licensed and accredited by relevant professional organizations in your country. This ensures they meet certain standards of training and ethics.
Read reviews: Look for reviews or testimonials from previous clients. While everyone's experience is different, reading about others' experiences can give you an idea of what to expect.
Consider logistics: Think about practical aspects like location, cost, availability, and whether you prefer in-person sessions or online therapy.
Your First session
Whether you’re meeting in person or via telehealth your first session will be an introduction. Your therapist will likely ask questions about your background, including personal and family history, current challenges, and goals for therapy. While some of these questions may feel forward or personal, remember that your therapist's intention is to gain a comprehensive understanding of your unique experiences and needs.
Approaching your first session with an open mind and willingness to share can help lay the foundation for a strong therapeutic relationship right from the start. Remember that therapy is a collaborative process and your therapist is there to provide support, guidance, and validation as you navigate your journey toward healing and growth.
Of course, you should feel just as comfortable asking your therapist questions during the course of that first hour together. Here are some questions you might consider asking during your first therapy session.
What is your approach to therapy?
Can you explain confidentiality and its limits in therapy?
How often do you typically recommend sessions, and what's the duration of treatment?
What are your qualifications and experience in treating issues similar to mine?
How do you typically work with clients to set goals for therapy?
What can I expect in terms of progress and timelines?
Are there specific techniques or modalities you often use in therapy?
How do you handle crises or emergencies outside of session times?
Can you help me understand how therapy might impact my daily life?
Do you assign homework or activities between sessions?
What is your policy on missed sessions or cancellations?
How do you approach cultural or diversity issues in therapy?
Can you provide information about your fees and payment options?
How will we know when it's time to end therapy?
Is there anything else I should know or be aware of as we start working together?
It’s also important to be kind to yourself during this first session, as it can bring up a lot of feelings and emotions. If you notice yourself getting emotional, nervous, frustrated, or confused or you just keep checking the clock, there’s no need to feel bad or embarrassed. It may be tempting to hold back or even bend the truth, but that will only hinder the progress and healing that you're seeking
Therapists are here to support you without judgment and to assist you in beginning your journey toward personal growth and well-being. If you and your new therapist have established that you’re going to continue working together, they may suggest therapeutic practices for you to engage in before your follow-up appointment. This can include readings, worksheets, and other helpful therapeutic activities to enhance your progress and self-discovery.
Your feelings after the session may range anywhere from exhilarated or exhausted, and those are perfectly normal responses. After your therapy session, allow yourself some time and grace to process the emotions and insights that may have arisen. Most importantly, give yourself credit for taking this proactive step to improve your well-being and life. Therapy can provide the change and balance you want and deserve, and taking that first step is something worth celebrating.