Taking the first step towards therapy is always the hardest. That begins with the decision to go to therapy, which is a personal and thoughtful choice for which you owe no one an explanation. After deciding to go to therapy, the logistics can be intimidating, but you can do this.
Insurance
One of the most important things to consider when beginning therapy is the healthcare system and your own coverage. Talking to your primary care physician is always a good option, as they might have suggestions for mental health care covered by your insurance. Another option to consider is telehealth. There are several online therapy providers, such as Betterhelp, which are striving to provide affordable care in a strictly digital setting.
Choosing the right therapist for you
Finding the right therapist can involve researching psychologists who specialize in certain areas or diagnoses. In addition to specialties and qualifications, the right therapist for you can be a matter of personality and comfort levels. If you are going to need someone who can keep up with and even laugh at your sarcastic humor surrounding your experiences or trauma, you can find a therapist with a sense of humor, maybe one who can also provide you reality checks here and there. Finally, the right therapist for your situation may also depend on your racial or ethnic background, and it may be important for you to find someone who understands and or empathizes well with your culture.
Intake questions
The first appointment with a mental health care provider is often filled with many questions about family history, your background, and what brought you to choose therapy. One question I have been asked in a few first appointments with a new therapist is, “have you experienced trauma, or what were your experiences of trauma in your life?” If you don’t know, or there is simply too much to unpack there all at once, don’t be afraid to answer with an “I’m not sure,” or “I don’t think I’m ready to answer that yet.” Take your time, and this leads me to our next dilemma:
“we are human beings, not cans of worms”
on Opening up
Opening up: where do I even start?
Opening up to anyone, especially to a stranger, is a brave and sometimes terrifying choice. To me, opening up immediately brings to mind the phrase “opening that can of worms.” Firstly, I want to remind myself and my readers that we are human beings, not cans of worms. There is no rulebook for the speed or method you choose to talk about your mental health and trauma, so really you can start wherever you would like. Here are some ideas to get you started on getting started.
- *Bring notes! If writing helps you, write out some ideas before you arrive at the appointment
- In the last week, I have felt…..
- My first memories of my home/family include….
- I feel most (and/or least) myself when….
- Some big changes in my life have been….
*A friend of mine even made an organized powerpoint to present to her therapist, complete with color coding and background slides on main characters in her life. If it helps you think it through and present it, this could be a wonderful and sort of fun way to express some initial information to your therapist. If not a powerpoint, a couple notecards could do the trick.
Burned Out Babes 