How Do I Start Therapy?

“How do I start therapy?” “Where do I go to find a therapist?” “Where do I even begin?"

These few questions are some that I am asked quite frequently. And hey, therapy can be a daunting task for a lot of us! It’s a brave step to spill your guts to a stranger and if you’re lucky, you’ll even find yourself crying in front of them. Who wants to sign up for that?!

A lot of people also have misconceptions about therapy. People expect a therapist is going to just give them advice. They will tell them what to do and be their little “guru.” People also have misconceptions that it isn’t worth it. That people can just figure it out on their own.

What I have discovered in my journey as both a psychotherapist and as a therapist matching consultant and coach, is that the more we lean into the vulnerable and seemingly scary things in life, the happier and more whole version we can become of ourselves. Therapy is a journey that is not quick, but has the ability to be a healing experience. It’s not easy, but the hard stuff makes it worth it. It sometimes even requires some sacrifice, but in the end you find it was worth the investment.

With all the mystifying things about therapy, I want to give you four tips to help you start therapy. So buckle up, jot down some notes, and let’s get to it!

  1. Figure out why you want to be in therapy

    • Jot down some notes of things you want to change/improve/grow in. Get it all down on paper and in one place.

    • Is there anything that’s motivating you to do therapy right now? Maybe it’s a friend, spouse, a child, your personal motivation. Figure out what is the primary and secondary motivating factor to help get you in the right head space.

  2. Decide how much time/money you can dedicate to therapy

    • Is your schedule super busy? Can you make accommodations to fit in therapy right now? Take a look at your calendar and get an honest and realistic idea on how often you can commit to therapy right now.

    • Look at your budget (and insurance plan if you need to)! How much is your copay if you work with a therapist that takes your insurance? Does your insurance even cover mental health appointments? If not, how much can you reasonably spend on therapy every session or every week/month? Get this number down so you feel prepared!

  3. You are ready to start your search!

    • Do you have a friend or loved one in therapy? Start with asking them of any recommendations first. Word of mouth can be a great place to start if you don’t know anyone!

    • Get to the internet! Almost every therapist has a website, so start typing in a few of the things you want to work on in the search bar and the area you live in. Psychology Today is also another great resource to narrow down your search through an online database.

    • Want to streamline the online search/getting the hunt completed? Reach out to our team at www.samanthaspeed.com to make the process faster and a more personalized approach to finding a therapist!

  4. Complete any paperwork ahead of time and sign on/head to your first appointment.

    • This part can be nerve-wracking for many people, but just know that you are not alone in starting something new. Heck, you’ve probably started something new before, so use that as a way to motivate you to jump in!

    • Remind yourself of the reasons why you want to be in therapy and what is motivating you to start. This will also give you that boost of confidence for that first appointment.

    • If you need another boost of confidence, reach out to a close friend, mentor, family member or whomever for a quick pep talk. It can seriously be more helpful than you may expect!

What a bold step you are taking to jumping into therapy. I cannot guarantee it will be easy, simple or quick. But I can tell you that leaning into the discomfort, praising yourself for trying, and keeping your goals in mind will surely keep you on the right path. Best of luck on your healing journey!

Mindfully,

Samantha Speed

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