Everyone sometimes needs help in dealing with life's problems. Therapists are trained to help clients deal with problems and act as guides on the path of emotional well-being. However, starting to see a therapist can be intimidating. What can be expected from the process? Will we be required to explore a part of the self that has been hidden for so long? After all, what to say to the therapist? There is much that can be done to control these worries and prepare to make the most of the therapy sessions. Therapy is a very enriching process, which requires significant effort on the part of the therapist as well as client.
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Part 1 of 2: Managing Therapy Session Logistics
Step 1. Understand financial arrangements
Knowing what is covered by your insurance plan for psychotherapy and how you will pay for therapy is very important. See the insurance program benefits explanation for information about behavioral health services or their coverage for mental health. When in doubt, ask a representative at your insurance company. Also ask the therapist if he or she accepts your insurance before the first scheduled appointment. Otherwise, you may have to pay directly with personal money, when in fact you could see a therapist included in your insurance network.
- When seeing a therapist, remember to take care of payments, schedules, and questions about insurance at the start of the session. This way, the session can end with sharing, without the hassle of logistical issues like checking calendars and payments.
- Be aware that if you see a therapist in a private practice, you may receive a receipt to hand over to your insurance company for reimbursement. You may have to cover the entire cost of the visit initially, then it will be reimbursed by the insurance company.
Step 2. Check the therapist's qualifications
Therapists come from a variety of backgrounds, and hold various forms of education, specialization, certification, and licensure. "Psychotherapist" is a general term, and is not a specific job position or indication of education, training, or authorization. Here are signs that indicate that the therapist may not have the proper qualifications:
- There is no information about client rights, confidentiality, clinic policies, and fees (all of which will allow you to consent to therapy).
- There is no permit issued by the country or region where the practice is located.
- Degree from an unaccredited institution.
- Unresolved complaints submitted to the licensing board.
Step 3. Prepare the relevant documents
The more information the therapist has about you, the better he or she will be able to do their job. Useful documents may include past psychological tests or the most recent medical records issued by the hospital. If you are a student, you may also need to bring up-to-date grades or other markers of recent developments.
This will be useful during intake interviews, when the therapist may ask you to fill out forms regarding current and past physical and emotional health. By summarizing this section at the visit, you and the therapist will have more opportunities to get to know each other personally
Step 4. Compile a list of medications you are taking or have taken recently
If you are taking medication for mental or physical health, or if you have recently stopped taking medication, have the following information ready at your therapy visit:
- Drug name
- Your dose
- Experienced side effects
- Contact information of the doctor who gave the medicine
Step 5. Make a reminder note
When you first meet, you will probably have a lot of questions and concerns. To cover anything you want to know, make a few notes reminding yourself to gather all the information you need. Bringing these notes to your first session will help you feel less confused and more comfortable.
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Notes may include some of the following questions to the therapist:
- What therapeutic approach will be used?
- How will the goals be defined?
- Am I expected to complete assignments to work on between scheduled sessions?
- How often will we meet?
- Will the treatment be short or long term?
- Would you be willing to collaborate with other healthcare providers to treat me more effectively?
Step 6. Record the meeting schedule
Since therapy is meant to provide a safe space for you to develop yourself, time must be managed wisely. While in the session, it is the therapist's job to keep track of time, letting you focus on answering questions and adjusting the nuances of the therapy. However, reaching the destination point depends on your own desires. Be aware that some private therapists still charge for no-show meetings, and this fee is not covered by insurance.
Part 2 of 2: Preparing to Be Open
Step 1. Keep a journal of your recent feelings and experiences
Before arriving at the therapy site, take some time to really think about what you want to talk about and your reasons for wanting to start therapy. Write down specific things about yourself that you think someone helping you needs to know, such as what makes you feel irritated or threatened. Your therapist will be prepared to ask questions to encourage discussion, but taking the time beforehand to think about them will be more beneficial to you and the therapist. If you feel stuck and don't know what to do, ask yourself the following questions before the session:
- Why am I here?
- Am I angry, unhappy, sad, scared….?
- How have other people in my life impacted my current situation?
- What do I usually feel on a daily basis in my life? Sad, frustrated, scared, trapped….?
- What changes would I like to see in the future?
Step 2. Practice expressing your thoughts and feelings without being covered up
As a client, the best way to ensure therapy is effective is to break your own rules of what is polite to say and what should remain a secret. In a closed state, talk aloud to yourself about the strange thoughts that you would normally resist voicing. The freedom to track your urges, thoughts and feelings as they arise, is one of the main sources of psychotherapeutic change. Just getting used to voicing these thoughts will make it much easier for you to access this part of yourself during the session.
These uncovered thoughts of yours can also include questions. You may be interested in the therapist's professional opinion about your situation or how therapy will work. The therapist will be responsible for providing this information, as much as possible
Step 3. Tap into your inner curiosity
You can practice expressing your deepest thoughts, feelings, and concerns by asking "why" questions. As you progress in your daily life leading up to your therapy session, try asking yourself why you are experiencing certain feelings or having certain thoughts.
For example, if a friend or coworker asks for help that you don't feel like doing, ask yourself why you refused to help. Even if the immediate answer is "I don't have time," ask yourself again why you feel you can't or don't need to. The goal is not to reach a conclusion about the situation, but to practice taking a break and trying to understand yourself more deeply
Step 4. Remind yourself that the therapist you are currently seeing is not the only therapist
Good personal compatibility between client and therapist is essential for successful therapy. If you place too much reliance on this first thoughtless meeting, you may feel compelled to continue with the session with a therapist who isn't really suited to help you.
- Did you leave the first session feeling unintelligible? Did the therapist's personality make you feel a little uncomfortable? Maybe the therapist reminded yourself of someone you don't like? If the answer is "yes" to any of these questions, you may want to consider finding a new therapist.
- Know that it's normal to feel nervous during the first session; You will feel more comfortable as the process progresses.
Tips
- Keep in mind that there will be another session the following day or week. Don't panic if you feel like you haven't said anything. Like any true change, this process takes time.
- Trust that everything said to the therapist is confidential. Unless he or she believes you are endangering yourself or others, the therapist is required professionally to keep everything that happens during the session in complete confidentiality.
