By Lydia Sterry | Submitted 2023
Remember, these points provide general guidance, and your therapist will be able to provide more specific information based on your individual circumstances. Starting psychotherapy is a courageous step toward improving your mental health, and with the right mindset and therapist, it can be a transformative experience.
Therapy is an opportunity to work through things in your life and to find a more satisfying rewarding way of living. Research shows that therapy can be helpful for many people and that most clients leave psychotherapy feeling much better than when they started.
However, research also shows that the more the clients know about therapy before they start, the more they can put into it and therefore the more they can get out of it. For this reason, I’ve higlighted several things you might want to know to help you prepare and make the most of your experience.
~Realistic expectations:
Psychotherapy is not a quick fix; it takes time and commitment. Progress may be gradual, and you may face challenges along the way. Understand that therapy is a process, and it can have ups and downs before you start seeing significant changes.
~Active participation:
Active participation enhances the effectiveness of psychotherapy.
Be open, honest, and willing to share your thoughts, feelings, and experiences. Collaborate with your therapist to set goals, explore insights, and work on implementing positive changes in your life.
~Openness to change:
Psychotherapy can lead to personal growth and positive change, but it requires your active participation and willingness to explore new perspectives, challenge ingrained beliefs, and adopt healthier coping strategies. Be open to change and willing to try new approaches recommended by your therapist.
~Thinking about what you WANT from therapy:
It’s important to know what it is that you want to achieve in therapy and what your goals are. Your goals are a kind of “contract” or agreement between you and your therapist, which specify how they could assist you.
If you go to a furniture store and buy a new sofa, then the visit would have failed if you come home with a new bed, carpet, no matter how attractive these objects might be. It is the same in therapy, a good outcome of therapy depends on getting what you came for.
At the start of therapy, most people find it hard to be clear about exactly what they want to achieve. Some have maybe only a vague sense of what they hope to get from therapy. This is perfectly normal. You’re just at the beginning of an ongoing dialogue and it’s good to know the point you are starting from, even if it’s a “I don’t know what I want”. Over time this tends to become much clearer.
~Establishing goals:
Before starting therapy, reflect on what you hope to achieve. Set clear and realistic goals that you can discuss with your therapist. Having a sense of direction will help guide your sessions and measure your progress.
Some of the issues that clients often choose to focus on are:
Talking through an issue in order to make sense of what happened and to put things into perspective.
Making sense of a specific problematic event that sticks in your mind.
Problem solving, planning and decision making
Changing behaviour
Negotiating a life transition or developmental crisis
Dealing with difficult feelings and emotions
Finding, analysing and acting on information
Undoing self-criticism and understanding self-core beliefs
Dealing with painful relationships
Feelings of “I don’t know what’s wrong with me’
And many more…
Remember the problem you bring to therapy will be fairly complex and there will be different aspects to it. Sometimes all these different goals/aspects can become “mashed” together. One of the ways therapy may help is to work together to untangle the various strands of the problem. This involves making an effort to be patient and persistent as you wade through the entanglement.
~Emotional discomfort:
Therapy may bring up uncomfortable emotions or memories as you explore deep-seated issues. This is a normal part of the therapeutic process. Your therapist is trained to help you navigate these challenging experiences and provide support.
~Confidentiality and privacy:
Psychotherapy sessions are generally confidential. However, therapists are required to break confidentiality in situations where there is a risk of harm to yourself or others. Discuss confidentiality policies with your therapist to have a clear understanding of the limits.
~A flexible, personalised approach:
Most therapy offered is based on the belief that people who come for therapy are experts on their own lives – even if they don’t feel like they are. You’re the one who has lots of potentially good ideas about how to deal with your problems and it’s encouraged to present your ideas.
For instance, what some people find most helpful in their therapy is the space to express their feelings, sadness, anger, fearfulness... Others find it more helpful to take a rational approach to their problems and use the therapy to think things through. People can shift, over the course of therapy too, from finding one kind of activity helpful to then preferring to work in a different way completely. It’s encouraged to try to keep your therapist on the same page as you as much as you can so they can assist you better.
~Choosing the right therapist for you:
Take time to research and find a therapist who specializes in the area you want to work on (e.g., anxiety, depression, trauma, life transitions, alcohol, eating disorders…). Consider their credentials, experience, and approach to therapy. It's essential to find someone you feel comfortable with and trust.
~Understanding the therapeutic process/purpose:
Psychotherapy, also known as talk therapy or counselling, is a collaborative process between a trained therapist and a client. Its goal is to explore and address emotional, psychological, and behavioural issues to improve mental health and overall well-being. Exploring exactly what your therapeutic purpose entails is a conversation to discuss early on with your therapist.
~Getting the most out of therapy:
You may want to consider reflecting before, after or in-between sessions:
One of the ways you can get the most out of therapy is to spend some time on your own reflecting about the discussions, goals or even topics that you may have been hiding/ignoring or struggling with. This can be done before, after or in-between sessions. It’s good practice to self-reflect on as much of the material that arises in the therapy. It’s also even better practice to see where the material takes you a few days after the session to see what material/insights you may come up with.
~Reflecting on the timeline of therapy:
Therapy is not forever and at some point, there will need to be an end. Keeping this in mind can help to keep you focused. Most therapists have mini reviews along the way and spend time looking at what’s helpful/not helpful, what you may want to change/add in/where you are in the therapy – beginning/middle/near the end... Understand though that you can bring up at any time how you would like to have a mini review.
~Different therapeutic approaches:
There are various therapeutic modalities and approaches, such as existential, cognitive-behavioural therapy (CBT), psychodynamic therapy, and mindfulness-based therapies. Each approach has its own principles and techniques. It can be helpful to familiarize yourself with different therapeutic approaches or discuss them with your therapist to find the one that resonates with you.
~Time commitment and frequency:
Psychotherapy typically involves regular sessions scheduled at a consistent interval, such as weekly or biweekly. Each session usually lasts around 45 to 50 minutes. Consider the time commitment required and ensure you can make therapy a priority in your schedule.
Remember, these points provide general guidance, and your therapist will be able to provide more specific information based on your individual circumstances. Starting psychotherapy is a courageous step toward improving your mental health, and with the right mindset and therapist, it can be a transformative experience.
If you would like to know more about starting therapy sessions simply email progressiveprocess@live.com.au or click here to book your free online consultation.