What to Know About Starting Therapy by Janine Snyder, MSW, LCSW
What to Know About Starting Therapy
By: Janine Snyder, MSW, LCSW
The beginning of January is often a time when people set intentions for the coming year and reflect on areas for growth. Maybe you spent time with family over the holidays and noticed you would benefit from support to manage relationships. Maybe taking a break from work helped you to identify feelings of burn-out. Maybe thinking about the new year brings up goals you’d like to accomplish, but you just aren’t sure where to start. Participating in regular therapy can help with any of these areas and can be an important part of a consistent self-care routine. Here are some questions that often come up when someone is thinking about starting therapy:
Who is therapy helpful for?
Therapy can be for anyone that is willing to commit to participating in the process. People who start therapy may be struggling with anxiety, feelings of sadness or intense anger, grief, relationship challenges, difficulties at work or school, intrusive thoughts, or emotional numbness, among other things. As long as you are open to the idea of learning more about yourself and making goals for yourself, you can benefit from therapy. Many therapists even attend therapy themselves!
How is therapy any different from complaining about my problems?
Your therapist has gone to school, obtained higher level licensure, and participates in regular continuing education and supervision to learn skills to support you in your change process. At times, your therapist will sit with you as you discuss what is going on in your life, but they will also work with you to explore patterns, maladaptive coping skills, and past experiences and how they impact your current functioning. They will teach you new ways of thinking, managing emotions, and living in line with your values to hopefully make positive changes in your life.
Is therapy scary? What if my emotions are too hard to cope with?
The idea of opening up to somebody new and sharing your deepest thoughts or past experiences can feel kind of scary! Luckily, your therapist is trained in making sure the work moves at a pace that feels emotionally safe for you. In addition to processing your emotions and experiences, you’ll be learning tools to manage emotions so that you can cope along the way.
Can I afford therapy?
Many times therapy is covered by your insurance plan. The best way to be certain is to call the number on the back of your insurance card to find out what your mental health coverage is. Insurance companies can also provide lists of in-network providers. If you don’t have insurance, some therapy practices and community organizations offer therapy at a discounted rate – you can use the terms “sliding scale” or “scholarship” to ask about these opportunities.
How often do I have to go to therapy? How long will it take?
At AMK, we recommend that you commit to having weekly sessions for at least the first six weeks while you determine if therapy will be a fit for you. This way, you will start to build a routine and determine if this is a good connection. As far as how long it will take, that depends! Some people enter into therapy for a short-term challenge and are able to move forward after a handful of sessions. Others prefer to keep therapy going long-term, shifting in the frequency of their sessions over time. This is a great conversation to have with your therapist to find out what feels right for you!
What if I don’t like my therapist?
The therapeutic relationship is incredibly important to your progress! Spend some time getting to know your therapist, both in an initial phone call before meeting and in your first few sessions. If the connection feels uncomfortable or you find yourself unable to open up to your therapist, bring this up. Your therapist will always want to be sure to help you find a good fit!
How do I get started?
Once you’ve decided to give therapy a chance, the first step is to reach out to a few therapists. Some practices and websites (like ZocDoc) have online portals where you can schedule an initial session online. Other people prefer to reach out to therapists directly, after finding them through an online directory, such as Psychology Today. It’s often helpful to ask to set up a 10-15 minute phone call to get to know the therapist and confirm logistics (insurance/payment, availability, virtual vs. in-person). A potential therapist will be able to answer any questions and will be familiar with this type of call. Once you’ve scheduled a first session and completed intake paperwork, you’ll be ready to attend your first session!