7 Little Tips (by an Expert) to Help you Get Started with Therapy

Starting a day right depends a lot on the breakfast we eat. Similarly, in therapy, the start of the journey makes a big difference whether you will continue or take a step back (aka drop out).

Getting started is challenging, but now that you have made your mind to give this a try. Let us break down the task into small tips and considerations to make the climb up easier!

Take your time!

Please take time to figure out your reasons for being in therapy are. Set your intentions right and let's be realistic with our goals.

That being said, there is no right time to start therapy, but only when you are ready! The work that you do with your therapist can be preventive and/or restorative. These are goals you can discuss and mutually set with your therapist.

Therapy is not magic!

All good things take time, and so does therapy. It is not quite about the end result, but how you got there. Take things at your pace (slow or fast) and reflect on the small changes in your thoughts, behavior, body, and emotions.

One Size does not fit all

The therapist-client fit is a crucial to your growth and progress. Picking the first therapist out there might serve the purpose but might be an issue in the long-run. So, take your time, do a thorough research before finalizing on your therapist.

Some useful questions to ask and filter out potential psychotherapists are:

• Credentials - A licensed mental health professional would be your best bet. But since mental health is not a regulated profession in most countries, a good starting point would be to ensure you are seeing someone with a Master's degree (i.e. they have a minimum of 2 years of training).

• Experience – The number of years that they have been practising can be an important marker. At this stage, I would not rule out younger professionals completely. But it would be a good idea to check for their experience of working with problems similar to yours.

• Approach or Therapeutic Style – There are many therapy approaches and it can be overwhelming to pick the 'right therapist' for yourself. Consider you have a buffet of options, just like breakfast. Some useful questions you could check for are: the nature of their approach (directive/non-directive and problem-focused or solution focused), timing (short-term/long-term), if they work with trauma, are they queer-affirmative, presence of homework tasks, approach towards experiential body work and also their attitude towards alternate therapies.

• Mode – We have all adapted to a new normal; working remote! Research shows online therapy is quickly catching up to traditional face-to-face sessions. Check if the therapist practises online, offline or both.

• Fees – Session charges can be a major deal breaker. To avoid problems with the same, I have a simple trick. Set aside a fixed (ball-park) therapy budget for a month, before you even start. Check if you can maintain the same, and then approach the same with the professional. It is okay if you cannot afford a therapist, you will find another! Most therapists have a referral system, and might direct you to the right sources.
  

Many therapists offer discovery calls to check for fit and understand your concerns. Make use of this opportunity and embark on one of the most beautiful journeys of your life!

To schedule a discovery call with me, write to me on drishtijaisingh2608@gmail.com

Until the next time :)